Directions
Makes 8 to 10 servings
Sofrito:
1/2 onion, chopped
3 garlic cloves, minced
1 red bell pepper, chopped
1 green bell pepper, chopped
1/2 onion, chopped (in addition to sofrito)
2 garlic cloves, crushed
2 cups vegetable broth, divided
3 celery stalks
1/2 cup mashed or blended tomatoes
4 carrots, chopped
2 cups fresh green beans
2 bay leaves
2 teaspoons dried thyme
2 teaspoons dried rosemary
10 red or white small potatoes, chopped into 2-inch cubes
3/4 cup dry millet or quinoa
8 cups water
3 cups chopped tomatoes
1 teaspoon sea salt
2 tablespoons tamari or soy sauce
2 teaspoons ground cumin
1/2 cup red cooking wine
1 8-ounce package seitan, cut into 1-inch pieces
1 1/2 cups green peas
Cornstarch or kudzu powder to thicken (optional)
Cook the sofrito ingredients (onion, garlic, and bell peppers) with onion, garlic, and 1/4 cup vegetable broth. Stir for 2 minutes.
Add celery and mashed tomatoes and cook for a few minutes. Add carrots, green beans, bay leaves, thyme, and rosemary. Stir for 3 minutes.
Add potatoes, millet or quinoa, water, and remaining 1 3/4 cups broth. Bring to a boil.
Add chopped tomatoes, salt, cumin, and tamari or soy sauce. Cook over medium heat for 15 minutes.
Stir in wine and add seitan. Cook for 10 to 15 minutes, or until the grain is cooked.
Add peas and cook for 5 minutes. If broth is not thick enough, you may add cornstarch or kudzu powder diluted in red wine or water to thicken.
Nutrition Information
Per serving (1/8 of recipe):
335 calories
1.8 g fat
0.3 g saturated fat
4.8% calories from fat
0 mg cholesterol
15 g protein
67.7 g carbohydrate
10.2 g sugar
11 g fiber
925 mg sodium
120 mg calcium
6.2 mg iron
77.5 mg vitamin C
3661 mcg beta-carotene
1.4 mg vitamin E
This recipe is a preview from the upcoming NEW EDITION of
The Survivor's Handbook: Eating Right for Cancer Survival.
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