veggies.jpg (8284 bytes)fruitbowl.jpg (12976 bytes)Kale, Corn, Tomato Stew
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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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Kale, Corn and Tomato Stew - Kenyan Style

Ingredients

1 Onion, medium size, chopped
2-3 cloves Garlic, crushed
1 - 28 oz. can Tomatoes
2 lbs. Kale, chopped
1 lb. Corn, fresh or frozen
Hot Pepper Sauce (optional)
Salt (optional)
(To enlarge the photo of the kale, corn and tomato stew, click on the photo or link)

Preparation

We served kale, corn and tomato stew over a bed of brown rice, which we suggest you begin to cook just before you start preparing the stew.  We cooked 2 cups of brown rice in 4 cups of water.

Instead of hand chopping all the veggies, they can be shredded in a food processor, which we used for this recipe.

 

 

Wash and peel the onion and garlic. Wash and clean the kale.  Begin by chopping the onions and garlic. Place in a large covered ceramic or glass baking dish, if cooking in a microwave oven, or in a wok.  If you desire to spice up the recipe with a little hot sauce, add it now, and mix well.  Cook until the onions begin to become translucent.  If cooking in a wok, sauté in a little water.

When the onions are cooked, chop or shred the kale and add to the baking dish or wok.  Cook until the kale begins to soften.  Add the tomatoes and corn, and mix well.  Cook until the kale is tender, mixing frequently.  If cooking in a wok, stir-fry the kale until tender.  If you use salt, add just before serving, or let each person add their own salt.  (To enlarge the photo of the kale, corn and tomato stew during the cooking process, click on the photo or link)

Serve over a bed of brown rice 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!  (d-22)

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