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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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We prepare this stew in a 4 liter (qt.) covered casserole dish in a microwave oven, but it can also be prepared in a conventional oven.


2 cups Onions, coarsely chopped
4-5 cups Potatoes, peeled and chunked
2 cups Sweet Potatoes or Yams, peeled and chunked
2 cups Carrots, chunked
1/2 cup Parsley, fresh, chopped
1 cup Celery, chunked
1/2 cup Peas, fresh or frozen
1/2 cup Green Beans, fresh or frozen
1/2 cup Raisins or currants
1/2 cup Pine Nuts or Walnuts
4 oz. Tomato Paste
4 oz. Orange Juice, frozen concentrate
4 Bay Leaves
1 tsp. Marjoram, dried
1/2 tsp. Pepper, ground, black
(To enlarge the photo of the Byzantine vegetable stew, click on the photo or link)


Place all of the ingredients in the casserole dish, cover, and cook in microwave oven on "high" for about 1 hour, mixing well every 20 minutes. If stew appears to be dry when mixed, add a little water. When vegetable are "fork" tender, the stew should be done. Serve and enjoy.

If you don't have a microwave oven, and since the stew is very thick, it would be best to cook it in a regular oven at 350 degree F.  Even in a conventional oven, it would be best to mix the stew about every 20 minutes as described above.  It might be necessary to add a little more water with  regular oven cooking so that the stew doesn't dry out, but keep it on the thick side.

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!

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