veggies.jpg (8284 bytes)fruitbowl.jpg (12976 bytes)Broccoli and Potatoes with Tomato Sauce
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Broccoli and Potatoes with Tomato Sauce
A broccoli potato stew that can be prepared in 35-40 minutes


3 Onions, medium size
4-6 Garlic cloves
3-4 Potatoes, medium size
1 tbsp. Oregano, dry
1/4 tsp. Fennel Seed (optional)
Hot Sauce or Cayenne Pepper (to taste)
2 lbs. Broccoli, fresh or frozen pieces
28 oz. can Tomatoes, crushed, with basil
(To enlarge the photo of the broccoli and potato stew, click on the photo or link)


We prepare this recipe in a large covered glass or ceramic baking dish and cook it in the microwave oven.

Wash, peel, and dice the onions and place in the baking dish.  Peel and crush the garlic and add to the dish.  Add the oregano, fennel seed, and hot pepper.  Mix, cover the dish, and cook in the microwave on "high" for about 5 minutes.

While the onions and garlic are cooking, wash and clean the potatoes and cut into small cubes of 1/2 inch or smaller (1 cm.).  When the onions are finished cooking, add the potatoes, cover, and cook for about another 10 minutes on "high" until the potato cubes are tender (mix after 5 minutes to ensure uniform cooking).

If using fresh broccoli, wash and cut the florets into bite size pieces and peel and cut the stems, while the potatoes are cooling.  Open the can of crushed tomatoes.

When the potatoes are tender, add the broccoli and crushed tomatoes, mix well, cover, and place back in the microwave oven for another 20 minutes on "high."  Mix after 10 minutes to ensure uniform cooking. 

Serve and enjoy!

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live! 

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