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This is an adaptation of Susan Gregory’s “Greek Vegetable Stew“, a traditional fasting dish made by Orthodox Greeks. My version uses Bean Broth instead of water for added nutrition, and I use parsley leaves instead of celery leaves. Filling and delicious! Serve with Sprouted Wheat Berry Soup Biscuits to complete the protein in the Bean Broth.
Overview: Wash and chop vegetables; simmer vegetables in Bean Broth in a large pot. Serves 4 adults. This recipe is easily doubled to make extra; you can quickly reheat leftovers when you don’t have time (or energy) to prepare a meal.
- 1 TBSP Olive Oil
- 1 Onion
- 3 Cloves Fresh Garlic
- 4 tomatoes
- 2 cups Bean Broth (optional: you may use filtered water, no chlorine or fluoride)
- 5 Summer Squash
- 1/2 lb Organic Green Beans, fresh or frozen
- 1/2 lb fresh or frozen spinach
- 1 cup Parsley Leaves
- 2 TBSP Fresh, Chopped Basil
- 1 tsp Real Salt
- 1/2 tsp Organic Black Pepper
- 1 TBSP Dried Oregano
- 1 Lemon (yielding 1 TBSP Freshly Squeezed Lemon Juice and 4 wedges)
- Washtub or large bowl with warm water and 1/2 cup of Apple Cider Vinegar (optional)
- Kitchen towel
- Knife and Chopping Board
- Measures: 1 cup, 1 TBSP, 1 tsp
- Garlic Press (or large mug with a flat bottom)
- Lemon juicer (or fork and small cup)
- Wooden spoon
- Large Pot with lid (avoid nonstick)
- Heat a large pot on medium-low heat.
- Soak squash and tomatoes in the apple cider vinegar solution for 5-10 minutes. Rinse and pat dry with kitchen towel.
- While the squash and tomatoes are soaking, remove skin from onion and rinse the onion under cold water; chop finely. Use a garlic press or mug to crush the cloves to remove the skin. Chop finely.
- Add oil and onion to the pot and cook until the onion begins to brown. While the onions are cooking, chop the tomatoes finely.
- Add garlic and oregano to the onions. Cook for a minute before adding the tomatoes and Bean broth. Put the lid on the pot and turn up the heat to medium.
- While the tomatoes are simmering, chop the summer squash finely: add to the pot.
- If your green beans aren’t already chopped, do so and add them with the spinach to the pot.
- Pull the leaves off the parsley stalks and add them to the pot. If you bought your parsley in a bunch, separate the leaves from the stalks. The easiest way is to run your pinched forefinger and thumb backwards along the stem from leaf end to stem end; the leaves should “pop off” as you do so.
- TIP: Store excess fresh herbs in cold filtered water in a glass jar in the ‘fridge; make sure the water covers the herbs completely. They should last for a couple of weeks in this condition, instead of only a couple of days if stored otherwise. Excess parsley can also be hung upside-down using a rubber band suspended on a kitchen cabinet pull/knob; it will take several days to dry and can be crumbled into finer pieces.
- Cut a lemon in half. Juice one half of the lemon (push a fork into the middle of the lemon half and rotate it, pushing against the flesh to release the juice into a cup. Pull out seeds and pulp). Slice the other half of the lemon into four wedges.
- Add basil, salt, and lemon juice to the pot. Simmer for 30 minutes. Stir with a wooden spoon every ten minutes or so.
- Serve soup with lemon wedges and sprouted wheat berry soup biscuits.