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from the "New McDougall Cookbook"
garbanzo shepherd's pie
1 large onion, chopped 1/4 tsp garlic powder
1/2 lb mushrooms, chopped 2 tsp cornstarch mixed w/ 1/4 cup cold water
1/2 cup water 2 cups cooked garbanzo beans
1 1/2 cups diced carrots 1 1/2 cups frozen peas, thawed
3/4 cup diced celery mashed potatoes (recipe follows)
1/2 bunch spinach, washed and trimmed (about 2 cups)
2 cups low-fat soy milk
1 tblsp soy sauce
1/2 tblsp Parsley Patch seasoning, general blend
preheat oven to 325 degrees F. Place the onion and mushrooms in a large pot
with the water. cook, stirring, for 5 min. add the carrot and celery, and
continue to cook, stirring frequently, until the carrot and celery are tender,
about 10 min. add the spinach, cover, and steam until wilted, about 1 min.
remove from heat.
in a separate saucepan, mix soy milk with the soy sauce, Parsley Patch, and
garlic powder. add the cornstarch mixture and cook, stirring, until the
mixture boils and thickens. add to the vegetable mixture, then stir in the
garbanzos and peas.
spoon into six to eight individual casserole dishes. top with mashed potatoes
and sprinkle with paprika. bake for 30 min. or until golden.
mashed potatoes
4 large potaotes, peeled and diced
1 cup low-fat soy milk
1/4 tsp onion powder
steam potatoes over boiling water for 15 min. place in a bowl; add the
soy milk and onion powder. mash until smooth.
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