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Main Dishes

Red Pepper Stew

1/2 cup red lentils

1/2 cup small white beans

2 onions, chopped

3 cups bouillon

6 medium or 4 large red bell peppers,

cut in 1/2” chunks

1 teaspoon oregano or marjoram

1/2 teaspoon thyme

pinch of cayenne, or to taste

1 cup white wine

3 tablespoons tomato paste

1/4 cup chopped Italian parsley

freshly ground black pepper to taste

cooked whole grains (optional)

plain yogurt for garnish (optional)

Soak the lentils and beans in water overnight. Drain and set aside. Combine the onions and bouillon in a large pot. Bring to a boil, reduce the heat and simmer, uncovered, while you chop the peppers (5-10 minutes). Add the peppers, spices, wine, tomato paste, and the soaked lentils and beans. Return to boiling, reduce the heat and simmer, covered, for about an hour or until the beans are tender. Stir occasionally and add more bouillon if needed. When ready to serve, stir in the parsley and black pepper. Serve over whole grains or as a soupy-stew, topped with a spoonful of yogurt if desired.

4-6 servings

Jamaican Gumbo

2 onions, chopped

2 cups bouillon

3 sweet potatoes, cut in 1/2” dice

1 small head cabbage, cored and shredded

2 tablespoons minced fresh gingerroot

1-2 jalapeno chiles, seeded and minced, or to taste

1 28-ounce can Italian plum tomatoes, undrained, broken up

1 box frozen sliced okra, or 2 cups fresh, cut in 1/2” slices

1 cup pineapple tidbits (fresh or canned)

Juice of 1 lime

1/4 cup chopped cilantro or Italian parsley

Cooked whole grains of your choice

Cook the onions in 1/2 cup of the bouillon to soften, about 5 minutes. Add the remaining bouillon, sweet potatoes, gingerroot, chiles and tomatoes. Bring to a boil, reduce the heat and simmer, covered, about 10 minutes or until the sweet potatoes are just tender. Stir in the okra and cook 10-15 minutes, until the okra is tender. Stir in the pineapple, lime and cilantro or parsley. Serve over the whole grains.

6-8 servings

July 31st, 2013
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About the Author: Gabe Mirkin, MD

Sports medicine doctor, fitness guru and long-time radio host Gabe Mirkin, M.D., brings you news and tips for your healthful lifestyle. A practicing physician for more than 50 years and a radio talk show host for 25 years, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology. The Dr. Mirkin Show, his call-in show on fitness and health, was syndicated in more than 120 cities. Read More
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