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THE CHINA STUDY COOKBOOK RECIPES

FAVORITE CHILI WITH PASTA

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Preparation time: 15 minutes
Cooking time: 20 minutes
Makes 8 servings

8 ounces whole wheat pasta spirals
1 onion, chopped
3 cloves garlic, minced
1 vegetable bouillon cube
2 tablespoons oregano
1 tablespoon chili powder
¼ teaspoon cayenne pepper
1 small green pepper, diced
1 large carrot, grated
1 15-ounce can diced tomatoes
2 15-ounce cans kidney beans
1 15-ounce package frozen corn
Sea salt to taste

  1. Cook the pasta in boiling water until tender. Drain and rinse under hot water, then set aside.
  2. Heat ½ cup water in a large pot. Add onion, garlic, bouillon, oregano, chili powder and cayenne. Cook until the onion is soft, about 3 minutes.
  3. Add green pepper, carrot, diced tomatoes, kidney beans, corn and an additional ½ cup water. Stir to mix. Simmer over medium heat, stirring occasionally, for 20 minutes.
  4. Add the cooked pasta and check the seasonings. Add more chili powder if a spicier dish is desired.
TIPS
  • Pinto beans or black beans may be substituted for the kidney beans.
  • Substituting fresh sweet corn cut off the cob for frozen corn takes a bit more time but adds a deliciously sweet flavor to this meal.

HEARTY STEW

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Preparation time: 30 minutes
Cooking time: 20 minutes
Makes 3 quarts

4 cups vegetable stock
1 tablespoon soy sauce
1 onion, chopped
1 red bell pepper, diced
4 cloves garlic, minced
4 cups butternut or other winter squash (about 2 pounds), peeled, seeded, and cut into ½-inch cubes
1 medium potato, peeled and diced
2 15-ounce jars of your favorite salsa, medium hot
1 tablespoon dried oregano
2 zucchinis, chopped
1 15-ounce can pinto beans
1 ½ cups corn
Sea salt to taste

  1. Heat ½ cup vegetable stock and soy sauce in a large soup pot. Add onion, bell pepper, and garlic, and sauté over medium heat until the onion is soft and most of the water has evaporated.
  2. Add the squash and potato to the pot, along with the salsa, remaining vegetable stock, and oregano. Cover and simmer until the squash is just tender when pierced with a fork, about 15 minutes.
  3. Add the zucchini, pinto beans, and corn. Continue cooking another 10 minutes. Serve hot.
TIPS
  • Sautéing the onions in vegetable stock instead of oil reduced the fat in this dish, with no loss of flavor.
  • You can substitute white corn or hominy for the regular corn, for extra sweetness and flavor.
  • Canned bans can be replaced with dried beans that have been soaked and cooked.
  • For a little heat, add ½ teaspoon crushed red pepper flakes.
  • Use a vegetable peeler or potato peeler to peel the butternut squash. This will allow you to prepare the squash in half the time. Butternut squash is also available frozen.