Gingered Tomato Stew with Cornmeal Dumplings

Serves 4. Preparation: 15 minutes. Cooking: 15 minutes.

Tomato sauce is high in vitamin C and potassium. It contains lycopene, which helps protect against cancer. Leafy greens contain chlorophyll, iron, calcium, vitamins A and C. They cleanse the blood, enhance the immune system and aid in the prevention of cancer. Beans are high in fiber, which is good for the heart and colon. Ginger and fennel seeds aid in digestion and stimulate the appetite.

The Sauce

• Pinch cayenne pepper
• 1 tablespoon garam masala
• 1 teaspoon fennel seeds
• 2 tablespoons fresh ginger, chopped
• 1/4 cup water or bean cooking liquid
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 cups organic tomato sauce
• 1 teaspoon sea salt

The Stew Ingredients

• 1 bunch greens, washed and cut into bite size pieces
• 2-3 cups white beans

Cornmeal Dumplings

• 1/2 cup soymilk
• 1 1/2 teaspoons lemon juice
• 1/2 cup cornmeal
• 1/2 cup spelt or whole wheat pastry flour
• 1/2 teaspoon soda
• 1/2 teaspoon sea salt
• 1 large egg
• 1 tablespoon olive oil

Combine the dry spices, ginger and water in a blender, and puree.

Heat a large skillet over medium heat, add the oil, then the diced onion. Stir to coat with oil. Add the garlic and sauté for a few minutes. Add the spice mixture. Cook a few minutes until the spice mixture separates from the oil and onions.

Add the tomato sauce and raise the heat so the sauce simmers.

To begin the dumplings, add the lemon juice to the soymilk. Add the beans and greens to the simmering sauce. Then add the salt. Combine the dry ingredients for the dumplings. Beat the egg, and combine it with the oil and soy milk.

Mix all together, and drop by heaping tablespoons into the simmering stew. Be sure the simmering stew is boiling when you add the dumplings. Cover the skillet, reduce the heat to medium, and continue simmering for about 5 minutes.

Recipe courtesy of Mary Shaw © 2001