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Brazilian Stew


  • 1 large onion, chopped
  • 3 cloves of garlic, chopped
  • 3 sweet potatoes, peeled and chopped
  • 1 bell pepper, chopped
  • 3 hot chilies, chopped
  • 2 cans of black beans, rinsed and strained
  • 3 tbsp of olive oil
  • 1 mango, peeled, pitted and cubed
  • 1 can of diced tomatoes
  • 2 cups of vegetable stock
  • 4 tbsp of chopped cilantro
  • salt and pepper


  1. Sautee the garlic and onion in the olive oil for 3 minutes.
  2. Add the chilies and bell pepper and simmer for 5 minutes.
  3. Add sweet potatoes, black beans, mango, diced tomatoes, vegetable stock, and cilantro.
  4. Simmer covered for 35 minutes.
  5. Stir occasionally
  6. Add salt and pepper to taste.




Nutty Stew


  • 5 parsnips, peeled and chopped
  • 2 onions, chopped
  • 2 cloves of garlic
  • 1 cup of chopped prunes
  • 3 carrots, peeled and chopped
  • 6 cups of vegetable stock
  • 1 cup of cashews, chopped
  • 1/2 cup of pecans, chopped
  • 1/2 cup of skinless almonds, chopped
  • 1 cup of cabbage, chopped
  • 4 tbsp of olive oil
  • 2 egg whites
  • 1 bay leaf
  • salt and pepper


  1. Sautee the onion, garlic and olive oil in a large pot for 5 minutes.
  2. Add parsnips, prunes, carrots, vegetable, cashews, pecans, almonds, cabbage, and bay leaf.
  3. Simmer covered for 35 minutes.
  4. Remove the bay leaf and whisk the egg into the soup.
  5. Simmer for 10 minutes on low before serving.
  6. Add salt and pepper to taste.

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