2 c. calypso beans*
1 t. cumin
1-1/2 t. McKay’s Chicken-Style Seasoning
1 t. Vege-Sal
salt to taste
1 t. basil
1/2 t. paprika
1/4 t. oregano
1 t. dillweed
1 large carrot, sliced or diced
2 c. shredded green cabbage
1 c. shredded red cabbage
1 lg. onion, cut in long thin strips
1 c. sliced celery
3 c. canned diced tomatoes in juice
* Calypso beans are a black-and-white bean. You can substitute pinto, kidney, or garbanzo beans.
Soak dry beans overnight or boil in water and let soak one hour. Drain and discard water. Cover soaked beans with water in a large kettle 1 inch above beans (or use 4 cups of canned beans of your choice). Bring to a boil and simmer until nearly done (about 2 hours). Add seasonings and diced carrot; cook for 15 minutes; then add the remaining ingredients and cook 15-20 minutes longer or until vegetables are tender. You may need to add more water to achieve the consistency of a thick stew. Serve over rice or couscous. Preparation time: 30 minutes (plus one hour soaking time). Cooking time: 2 1/2 hours. Makes 10 cups.
Per 1 cup stew on 1 cup couscous serving: calories: 205; protein: 20 percent RDA; fat: 4 percent RDA/.96 grams; carbohydrate: 76 percent RDA;
sodium: 51 milligrams.