Crete Bean and Spinach Stew
- Ready In:
- 50mins
- Ingredients:
- 17
- Serves:
-
2
ingredients
- 3 tablespoons extra virgin olive oil
- 1 red onion, finely chopped
- 1⁄2 red pepper, diced
- 1 zucchini, sliced into thin rounds
- 3 garlic cloves, finely chopped
- 1 1⁄4 cups vegetable stock
- 14 ounces tomatoes, canned, chopped
- 2 tablespoons tomato paste
- 1 dash red pepper flakes
- 1⁄4 teaspoon dried oregano
- 1 teaspoon sea salt
- 1⁄2 teaspoon black pepper, freshly ground
- 1 cup bulgur
- 1 cup lima beans, canned, rinsed and drained
- 1 bunch spinach, stalks trimmed and leaves roughly chopped
- 2 tablespoons parsley, finely chopped fresh
- kalamata olive, to taste
directions
- Heat 2 tablespoons of the oil in a large saucepan over a medium heat and cook the onion for 6 minutes, stirring occasionally. Add the red pepper, zucchini and garlic and cook for 5 minutes, stirring regularly.
- Add the stock, tomatoes, tomato paste, oregano, red pepper flakes, salt and pepper and bring to the boil. Reduce the heat to medium-high and simmer uncovered for 20 minutes, stirring occasionally.
- While the stew simmers, cook the bulgur. Add the spinach and beans and simmer, uncovered, for another 10 minutes. Stir through the parsley and remaining olive oil and serve over bulgur.
- Alternatively - Add kalamata olives and serve on rice instead of bulgur.
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RECIPE SUBMITTED BY
Busters friend
Pleasure Island, 73
<p>First about Buster: Buster moved onto whatever comes next on February 26, 2008. He was just shy of five years old. I miss him terribly. <br />He came into our lives when he ran out in front of my car late one night as I was driving home. A just under 4 pound ball of kitten fluff, complete with an ostrich boa tail that stayed straight up as he assessed his new domain. He became a 19 pound longhaired beast who guarded our house (he followed any new guests or servicepeople the entire time they are on the property) & even killed copperheads (among other things with his hunting buddy, Fergus the short-tailed)! Friends never saw his formidible side as he smiled at them & uttered the most incongruent kitten-like mews as he threaded legs! He liked to ride in the car & came to the beach. <br />There are Buster-approved recipes in my offerings - however, HE decided which he wanted to consider - Buster demonstrated he liked pumpkin anything - ALOT -LOL!!! <br /> <br />Copperhead count 2006 - Buster 2 <br /> (10 inchers w/yellow tails) <br /> 2007 - Buster & Roxie 1 <br /> (a 24 incher!) <br />Buster woken from beauty sleep - <br />http://www.recipezaar.com/members/home/62264/DSCN0335.JPG <br />Big whiskers - <br />http://www.recipezaar.com/members/home/62264/DSCN0333.JPG <br /> <br />For those of you who gave kind condolences - thank you so very much. <br />http://www.recipezaar.com/bb/viewtopic.zsp?t=250301 <br /> <br /> <br />I love to cook & incorporate techniques from Southern/Mid Atlantic roots (grits, eastern NC BBQ shoulders, Brunswick stew, steamed crabs & shrimp & shellfish, hushpuppies, cornbread, greens, shad roe, scrapple) with Pacific Rim foods & techniques aquired while living in Pacific Northwest, fish & game recipes learned while living in Rocky Mountain region & foods/techniques learned travelling to the Big Island & up into BC & Alberta & into the Caribbean. The Middle Eastern/African likes I have are remnants of my parents who lived for many years in North Africa & Mediterranean before I was thought of. Makes for wide open cooking! <br /> <br />Since moving back east we try to go annually in the deep winter to Montreal (Old Montreal auberges & La Reine) & Quebec City (Winter Carnival & Chateau Frontenac)- for unctuous foie gras & real cheeses, French & Canadian meals prepared & served exquisitely, fantastic music & wonderful people - with the cold helping burn off some of the calories! <br /> <br />I love putting in our aluminum jonboat & heading across the Intracoastal Waterway (ICW) to the barrier islands for foraging & exploring! Bodysurfing is a lifelong sport for me - one that a person's body never seems to forget how to do, once the knack is learned (thank goodness!) <br /> <br />I especially miss cool summers & foggy/drizzly days & fall mushroom foraging/anytime of year hot springing in WA, OR, MT, ID, BC & Alberta.</p>