VeganMoFo Day 9 - Speedy International Stew

Ignore what I said yesterday about the leftover cheese spread - my husband insisted he make more roasted red pepper & cheeze sandwiches for today's lunch for himself. That still leaves a bit of each which I'm pretty sure he'll finish off tomorrow for lunch. I just used up the last of the Bright Summer Stir Fry leftovers.

Tonight's dinner is an oldie but goodie from Mary McDougall called Speedy International Stew. It's one of Mary's original "quick and easy" recipes from before she even planned on the Q&E book and may have been one of the recipes she had hand-written for the first brave souls that Dr. McDougall put on this food plan back in the Hawaiian plantation. Want to know the funny thing about this recipe as it concerns VeganMoFo? I chose this from Dr. Esselstyn's book, as it doesn't appear in a McDougall book until the above-mentioned Quick and Easy one.

Speedy International Stew

2 (14.5 oz.) cans stewed tomatoes (seasoned with either Italian, Mexican, or Cajun seasonings)
1 (15 oz.) can of black beans (drained and rinsed)
1 (16 oz.) can of corn kernels (drained and rinsed)

Place all ingredients in a medium sauce pan and cook over medium heat for 5 minutes (or so), stirring occasionally. Makes 4 servings.

The creative part comes from varying the kinds of beans (whatever is handy!) and the kinds of tomatoes. You can even used chopped tomatoes (the no-salt-added kind is usually good) and add your own spices to taste. I've done that and used some curry powder to good effect. You can also add a little vegetable stock or water to make more of a soup than stew. Lots of possibilities!



Prevent and Reverse Heart Disease
Caldwell Esselstyn and Ann Esselstyn - recipe by Mary McDougall
page 222

McDougall Quick and Easy Cookbook
John McDougall, MD and Mary McDougall
page 88

As you can see in the photo, I used a mix of low-sodium and regular tomatoes and beans, and used a bit more than what was called for, because I want leftovers for lunches for the upcoming week. The cornmeal and can of creamed corn are for the cornbread, made with Lori's recipe from the McDougall forums. Because I can't find Mexican seasoned stewed tomatoes in the no salt added variety, I added a liberal amount of Frontier Spices' Mexican Fiesta blend.

What can I saw about this - quick, cheap, filling and plentiful, everything a busy gal and her hubby could want. It's a staple not only in our house but in many other McDougallers' homes, too.