2 medium onions -- chopped
2 cloves garlic -- minced
2 cups vegetarian crumbles -- burger type
2 stalks celery -- diced
4 medium potatoes -- diced small
4 medium carrots -- diced small
2 cups frozen peas -- baby type
2 tablespoons curry powder
3 tablespoons soy sauce, low sodium -- OR mushroom sauce
1 teaspoon salt
black pepper -- to taste
4 fresh tomatoes -- to 6, chopped, OR
8-12 canned tomatoes -- chopped, OR
1/3 cup tomato paste mixed with 1/2 cup water
1. Preheat the oven to 350ºF. Put a pot of brown basmati rice on to cook.
2. Use a large (12 - 14") skillet or casserole that can be used both in the oven and on top of the stove, if you have one. Otherwise, you will have to transfer the mixture from a large skillet to a large oven-proof casserole before baking.
3. Lightly oil the bottom of the skillet with your fingertips. Over high heat, stir-fry the onions and garlic, adding a splash of water if necessary to prevent sticking. When the onions start to get soft, add the remaining ingredients, stirring well. Turn the heat up and bring the mixture to a boil, then remove from the heat. Cover the skillet (use foil or a round pizza pan if you have no lid for your skillet), or scrape the mixture into an oven-proof casserole, cover, and bake for 30 minutes. The mixture should be fairly dry.
Per Serving: 283 Calories; 5g Fat (14.1% calories from fat); 21g Protein; 42g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 1053mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 1/2 Vegetable; 0 Fat.
This is an easy family meal - all you need with it is rice. Unpeeled carrots and potatoes, along with high-fiber peas, make this a flavor-and-fiber-rich, low fat meal. With steamed brown basmati rice, chutney, and a salad, it's even better! This makes a lot, but the leftovers are great!