Asian Tofu Stew

This is an Asian inspired stew to serve over brown rice. The tofu is an excellent source of protein and a great addition to the Daniel Fast.

1/2         cup 100% peanut butter

2              cups vegetable broth

2              tablespoons canola oil

1              cup chopped onion

3-4          cloves garlic, minced

1              cup chopped green bell pepper

1              cup chopped carrots

2              pounds firm tofu, cut into 1 1/2-inch cubes

2              tablespoons soy sauce

1              teaspoon Five Spices

1              cup diced tomatoes

1              bay leaf

1/2         teaspoon thyme

1/2         teaspoon ground ginger

1              tablespoon lemon juice

6-8          cups cooked brown rice

 

1. WHISK together the peanut butter and vegetable broth in a medium bowl until well blended.
2. SEASON the tofu with soy sauce and Five Spices. Heat the oil in a large stew pot over medium heat. Add the onion, garlic, bell pepper and carrots. Sauté until the onions are translucent.
3. Add the tofu and continue to cook, stirring often, until browned on all sides.
4. Add the peanut butter mixture, tomatoes with liquid, thyme, bay leaf, ginger and lemon juice. Stir well. Bring to a boil.
5. Reduce heat to low and simmer, stirring occasionally for about 20 or until the vegetables are tender.
6. SEASON to taste with salt and pepper. Serve hot over cooked rice.

Yield: 6-8 Servings

Daniel Fast Harira

The spices in this recipe give this chickpea and lentil soup its rich flavor even though it has no lamb as in the traditional dish. Harira is a great recipe for the Daniel Fast as it has nearly 15 grams of protein per serving.

2 Tbs canola oil

1 cup chopped onion

1/2 cup chopped celery

2 cups warm water

Pinch of saffron threads

1/2 tsp salt, divided

1/4 tsp peeled fresh ginger, minced

1/4 tsp ground red pepper

1/4 tsp ground cinnamon

2 garlic clove, minced

2 cups organic mushroom broth

1 1/2 cups chopped and seeded plum tomatoes

1/2 cup dried small red lentils

2 15 oz. cans no-salt-added chickpeas, drained

3 Tbs chopped fresh cilantro

3 Tbs chopped fresh parsley

1. Heat oil in a large saucepan on medium heat. Add onion and celery and saute 4 minutes or until tender
2. Combine 2 cups warm water and saffron, let stand 2 minutes.
3. Add 1/4 tsp salt, ginger, red pepper, cinnamon, and garlic. Cook 1 minute.
4. Add saffron water mixture, broth, tomato, lentils, and chickpeas. Bring to boil then reduce heat. Simmer 20 minutes or until lentils are tender.
5. Stir in cilantro, parsley, and remaining 1/4 tsp salt.

Yield: 4 servings

Fast Food for the Daniel Fast!

Okay, there are going to be times on the Daniel Fast when you need a quick meal. Here is one of my favorites! In fact, when you prepare for the Daniel Fast, you’ll want to stock up on a few of these items so you have the on hand.

1 can organic tomato soup (check the label for ingredients)

1 can white beans

1 cup mixed vegetables (frozen)

Season to taste (thyme, mixed Italian, cilantro, parsley, whatever you like)

Okay, here the rough part: add everything to the pan at the same time. Heat until the vegetables are the consistency you like them (usually between 5 and 10 minutes). Serve!

That’s it! It is so easy. The beans make it filling, the vegetables add twist, and the organic soup is a perfect base and has a sweet flavor.

Serves 2-4 depending on size of serving!

Vegetable Stock

 A good vegetable stock is useful in the Daniel Fast. Vegetable stock is an excellent substitute for chicken or beef stock. ** See notes for variations on this recipe.

Makes 4 cups of vegetable stock

Simmering the stock for a full hour will release the flavors of the vegetables in your stock. Because of the long simmering time, it is in the stock’s best interest that the vegetables be chopped into large chunks rather than a small dice.

2 large onions, cut into large chunks

2 medium carrots, scrubbed but not peeled, cut into large chunks

3 stalks of celery, remove and discard all leaves, cut into large chunks

1 whole bulb of garlic, peel each clove, but do not chop

10 peppercorns

1 bay leaf

Cut all the vegetables into large pieces. Place all ingredients into a large pot. Cover with cold water.

Turn the stove to a high temperature, and bring the stock to a quick simmer. Once the water comes to boil, turn heat to low. Allow the vegetables to simmer for an hour. Any longer than an hour and the vegetables will begin to turn mushy and begin to lose all their flavorful vibrancy, leaving a wilted taste to the stock.

Strain the stock. It should be light in color, sweet in flavor and translucent. Now you can use the stock in place of chicken or beef stock. You may need to increase seasoning when replacing one of these more flavorful stocks.

**  Season the stock with other herbs such as parsley, thyme or rosemary. You can also use ginger if you plan to use the stock for an Asian recipe. You an also caramelize the onions and carrots before adding them to the stock for a richer and more flavorful stock. Roasting the vegetables before adding them to the stock also makes for a different flavor in the stock.

Lentil Soup

2 tablespoons olive oil, plus extra for drizzling

1 medium onion, chopped

2 carrots, peeled and chopped

2 celery stalks, chopped

2 garlic cloves, chopped

Salt and freshly ground black pepper

1 (14 1/2-ounce) can diced tomatoes

1 pound lentils (approximately 1 1/4 cups)

2/3 cup pearl barley

11 cups vegetable broth (can substitute water)

4 to 6 fresh thyme sprigs  

1. Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and celery. Add the garlic, salt, and pepper and sauté until all the vegetables are tender, about 5 to 8 minutes.
2. Add the tomatoes with their juices. Simmer until the juices evaporate a little and the tomatoes break down, stirring occasionally, about 8 minutes.
3. Add the lentils and pearl barley, mix to coat. Add the broth and stir. Add the thyme sprigs. Bring to a boil over high heat.
4. Cover and simmer over low heat until the lentils and barley are tender, about 40 minutes. Season with salt and pepper, to taste.

Ladle the soup into bowls, drizzle with olive oil and serve.

Six Servings

 

Greek Vegetable Stew

Recipes from: A Taste of Tradition, the Friends of St. Mary’s Russian Orthodox Church, Coaldale, PA

2 tablespoons oil
2 onions, chopped
1 pound green string beans, broken in half
1 package frozen or fresh spinach
4 cups water
6 zucchini, chunked
4 yellow squash, chunked
2 cups celery leaves
4 tomatoes, quartered
1 teaspoon salt
8 slices lemon
1 tablespoon dried oregano
3 tablespoons fresh basil
2 cloves chopped garlic
2 tablespoons lemon juice  

Lightly brown onions in a hot dry skillet in 2 Tablespoons oil. Add oregano & garlic. Cook 1 minute. Add 4 cups water and tomatoes. Cook 10 minutes. Add remaining ingredients. Cook covered for 40 minutes, stirring occasionally. Serve with a lemon slice in each bowl. 

Eight servings.