swanlogo2.jpg (2420 bytes)Vegetarian Jambalaya


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  • 1 tsp. dried oregano
  • 1/2 tsp. salt (try using less, especially if broth is salty)
  • 1/2 tsp. ground black pepper
  • 1/2 tsp. dried thyme
  • 1/4 tsp. ground red pepper (use 1/2 tsp. if your family prefers spicier food)
  • 1 - 2 bay leaves
  • 1 Tbsp. olive oil
  • 2 veggie Italian sausages (I used 2 individual Boca Italian sausages - thawed in the microwave)
  • 2 - 3 cloves garlic - smashed and minced 10 minutes prior to heating
  • 1 cup chopped onion
  • 1/2 chopped sweet pepper (I love the red, yellow or orange ones)
  • 1 can quartered artichoke hearts, packed in water - drained
  • 1 (14 oz.) can cannellini beans - drained and rinsed
  • 1 (14 oz.) can diced tomatoes - do not drain
  • 2-1/2 cup water or broth (I use Vegetable Base by Better than Bouillon™)
  • 1 cup barley, uncooked (I use 100% Natural Wholegrain Barley by Mother's®)
  • Chopped parsley for garnish

Directions:

  • Preheat oven to 350 degrees.
  • Add the oil to a large saucepan and heat on stove.
  • Add onion, garlic, and pepper and sauté for approx. 5 minutes over medium heat, stirring once in a while.
  • Add tomatoes, barley, artichokes, and beans. Bring to boil and stir frequently.
  • Cut veggie sausage into 1/2 inch pieces and add to mixture.
  • Add the seasonings and mix well into the pan. Cover and heat on low for 5 minutes.
  • Transfer ingredients to an ovenproof dish with cover for 30 - 40 minutes.
  • Stir before serving. Remove the bay leaves and garnish with chopped parsley.

Servings: Serves 4 very generously for an entreé or 6 - 8 for a side dish.

I served this recipe as an entreé with steamed rainbow swiss chard, whole wheat bread, and a fruit salad.

 


In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113

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