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Unity Vegan Stew

Unity Vegan Stew will keep you full, is filled with nutrition, and you'll be feeling warm through and through. Tailor the ingredients to your liking. This is a simple recipe to make. Enjoy.
Course Soups & Stews
Servings 5 servings


  • 2 cups cooked legumes red/black/pinto beans or lentils
  • 2 cups mixed vegetables cut and cubed (typically potatoes, carrots, celery, sweet potatoes, squash, pumpkin, etc.) - 40c
  • 1 cup grains whole grain pasta, brown rice, barley etc.
  • 1 medium onion
  • 1 tomato
  • Juice of 1 lime or lemon
  • 1/2 inch stick of ginger
  • 1 cup chopped herbs and greens rosemary, thyme, cilantro, spinach, kale, chard, etc.
  • salt and spices to taste
  • 1/2 tsp turmeric powder
  • pinch of asafetida
  • 8 cups water


  • Puree onion, tomato, and ginger into a paste. Bring water to boil, add cut vegetables, tomato onion paste, turmeric, lemon juice, asafetida, spices, and salt. (The ginger and asafetida serve to alleviate “gassiness” from the beans and lentils.) Simmer until vegetables are cooked. Add cooked beans, herbs and greens, and grains. Simmer for 10mins or until grains are cooked. Set stew to cool. Powder 1 500mcg Cyanocobalamin Vitamin B12 tablet, mix into the stew, and serve (Please note that 20mcg of Cyanocobalamin Vitamin B12 is an adequate supplement per serving). Makes 8 cups of stew or 5 servings.


Total cost - $2.50 retail for 5 meals, based on Costco prices
Keyword vegan
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