Date: 25 Nov 2001 20:59:32 -0800

Hi Doris,

I'm glad so many enjoyed this vegan dish..

You asked for it, so here it is...the recipe (and as soon as I put it
up on my web site I'm going to have to come up with a name for
it..soon, but not yet..) in full length feature film gory details!

I am going to give a bit more information about some ingredients and
preparation than is customary in some recipes. But on the other hand I
will not try to give exact amounts; people can use their personal
recollection of the dish they ate, and really the only way to 
is to experiment and try it out yourself, and modify amounts
and variations per one's own preferences rather than following
rigid rules on the portion sizes.


* Organic Quinoa (pronounced "Keen-Wah"). This grain is excellent,
unique and a high-quality protein source. Available at e.g. Healthful
Habits. More expensive than other grains but a small amount goes a
long way and it's tasty. Notice that this ingredient can be
enjoyed as part of a delicate dish on its own, but in casseroles and
stews (like here) it can be used as a way to *thicken*.

* Organic Red Lentils. Also available at Healthful Habits. Upon being
cooked, they turn translucent and you get another thickener

Note: Two other ways to make things more thick/creamy, that I did not
use: quick cooking oats; and hummous (the former mostly to thicken;
the latter to give a milky creaminess to the broth if the flavor works
in the recipe, which it does in most recipes)

* Organic Rye berries. (Note: If you don't have an allergy, you
can substitute and/or add, organic wheat berries). 

* Corn starch. This wasn't really necessary, however I was worried
that folks at UU might like it thicker and less liquid than I enjoy
it, so I added some of this to thicken things up a bit more.

* Organic barley (Healthful habits)

* Brussels Sprouts (organic would be best, but I couldn't find
any). Finely chopped.

* Sweet potatoes, chopped into small pieces. I found a locally
grown variety that is moist and butter-smooth from a
farmer on Mount Hermon road, I forget the name of the
variety but it was as he promised. A whole basket full
for barely a few dollars, too...

* Organic Celery (they were selling celery hearts in the store
I was at, but the whole celery, with more leaves, would have worked
out fine, in fact, would have been a lovely extra touch probably).
Finely chopped.

* Organic: Onion (vidalia/sweet onion if possible); garlic and/or
elephant garlic -- I used both only because I started with a few
cloves of the former and then remembered I had the later lying around
-- all very finely chopped

* One can (14.5 oz) of fancy chopped kale

* One can (28 oz) Muir Glen Organic Whole Peeled Tomatoes, chopped into
small bits.

NOTE: If you want a heartier tomato flavor, substitute, or even add, a
full can of Muir Glen Organic Crushed Tomatoes with Basil (available
at Healthful Habits, and at SuperFresh)

* Extra virgin Olive oil

* Organic, non-irradiated (yes, many of the "regular" ones are)
Thyme, Oregano, and Tarragon (e.g. McFadden Farm brand available
at Healthful habits)

* Fresh from Earnie's Market of Indian foods,  Swad brand Cardamom
powder, and, yes right from India Cumin (the main ingredient that goes
into curry; curry is mostly: cumin, plus spices to make it hot, plus 
tumeric for color; in this recipe I used cumin only, which still
has a thick, pleasingly hearty pungent aroma)

* A generous amount of Salt Free _Spike_ all purpose, all natural
seasoning; good stuff if you haven't tried it (it contains defatted
soy, onion, orange crystals, nutritional yeast, garlic, celery, dill,
horseradish, lemon peel, mustard, orange peel, parsley, white pepper,
tumeric, green and red bell peppers, rosehips, summer savory,
mushroom, safflower, coriander, fenugreek, basil, marjoram, oregano,
thyme, tarragon, cumin, ginger, cayenne pepper, cloves, spinach,
rosemary, cinnamon, paprika, and tomato!) and I added a bit of
Frontier all-purpose seasoning for good measure...yes, cooking can be
as much about letting go and going with one's creative juices and
having gastro-passionate fun as much as trying to have an exact
science. Make the recipe with love and it works. Too bad 98% of the
time life's too hectic to do this!

And now for some of the more secret ingredients..

* _Spice Garden_ non-irradiated ground Nutmeg, and ground Allspice, care
of Healthful habits.

* _Annie's Naturals_ brand Goddess Dressing (for a touch of that
hummous/sesame flavor) ;

* London Pub Steak and Chop sauce.

I know, "Say it ain't so!"  but it's 100% vegan in fact, and ads those
sweet-spicy flavors (apple pulp, molasses) and malt vinegar etc.

* Tree of Life brand UN-SULPHURATED Blackstrap Molasses.

[This is a little know wonderful vegan source of nutrients.
One tablespoon has a full 14% of the RDA of iron and a 
whopping 18% of the RDA of calcium. I enjoy a tablespoon
in cereal as a sweetener for example; if you're not used to 
it, try smaller portions first, and let it dissolve fully
and smooth it out]

Un-sulphurated is better for your health; "Blackstrap" molasses, I
think I've heard, is what you should insist on if you want 
to make sure it's the good natural stuff, and with all that
calcium and iron. All with only 8grams of sugar per tablespoon.
I think I put only about 3-4 tablespoons into the whole batch
but could have put more, I was going for a more subtle flavor.

This would have been enough for me since I am used to no-salt
recipes but I thought a bit of salt would suit most at UU
so I added

* _Bragg's_ Liquid Aminos (at Healthful Habits) which is
a high-protein mix made from 100% soybeans that naturally
turns salty. Try some, it's good.

* Last but not least, some blended (canola and) toasted sesame oil.


"WHAT TO DO" (not much more left to tell)

Bring water to a boil with barley and rye berries in it. Let them
start to get soft. Add water and continue low-level boil with other
grains. Add the vegetables except onions and garlic, then the tomatoes
(the longer they stew slowly, the deeper the flavors..) and put heat
on low (especially for the quinoa etc)

Add all the flavorings, spices, secret ingredients, etc, while
enjoying all the aromas and smiling (or even humming) to
yourself.. (-:

Slowly saute the onions and garlic until they are translucent
and then a bit more until they start to get a bit sweeter
but not fully brown (like many other parts of this recipe,
I'm describing what I did that night; you may make changes
per your own tastes of course)...

Other variations might include more spicy flavors, or for a sweeter
version, try adding organic raisins and a quarter cup of orange juice
(it works!) or if you're adventurous (I haven't tried..) even bits of
the delicate pulp inside of oranges (sans thin 'skin')

I also hope it's clear from the above how one can
make a different vegan dish every day for 5 years and
not have to repeat the same dish twice (other variations
include other vegetables, e.g. carrots, leeks, .....)