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Recipes
Autumn Cassoulet
From Alwynne Cartmell
This autumn dish is inexpensive and easy to prepare. Its packed full of protein, vitamins and minerals but very little fat.
Excellent for keeping your blood sugar constant and keeping energy levels high, just the thing you need after a yoga class.
It’s low G.I. (especially using Soya beans) and suitable for diabetics.
One large onion
One finely chopped carrot
3 cloves garlic
1 tbls. Olive oil
1 Tin tomatoes
1 vegan or veggie stock cube in a cup of hot water
One each red and yellow pepper
Small bunch broccoli
1 tin Soya beans (or mixed beans)
Lightly fry the chopped onion, carrot and garlic in the oil for 4 – 5 minutes on low light.
Add the tinned tomatoes, stock cube & water and simmer for a few minutes.
Add the broccoli florets, chopped peppers and Soya beans and simmer for one minute just to heat all the ingredients.
Don’t overcook. Allow the ingredients to keep their texture. The dish should be crunchy not mushy. Pour over sliced tofu and serve with crusty brown garlic bread.
I always save some for my lunch box the day after -it’s delicious eaten cold. If you really want to impress your visitors and your immune system use as much organic produce as possible. You could also use dried Soya beans (sprouted) or buy frozen ones.
