Chef Wendell cooks up winter goulash

Chef Wendell cooks up winter goulash on January 10, 2016 (WISH photo)

INDIANAPOLIS (WISH) – If your diet is typically processed foods and you are hovering close to nutritional debt, you probably have no energy are often sick and fatigued, have excess weight gain and poor digestion. A one-pot meal can build up nutritional wealth.

Winter Goulash
Inspired by the Food Channel

1 tsp. extra virgin olive oil
½ medium onion, sliced thin
1 carrot, chopped (unpeeled)
¼ cup celery
1 cup small diced butternut squash
2 cloves of chopped garlic
1 cup shiitake mushrooms, sliced thin-stems discarded (Stimulate the immune system)
1 green pepper, sliced thin
1 Tbsp. ground flax or chia seed
½ cup ‘meat’ crumbles or tempeh
1 tsp. smoked paprika
1-14 ½ oz. ‘boxed’ whole canned tomatoes, reserve juice
1 cup of cooked beans, drained
½ cup red wine vinegar
1 cup dry red wine
1 Tbsp. fresh rosemary leaves
2 green onions, chopped

• Heat extra virgin olive oil over medium heat.
• Saute onion, celery, peppers, carrot, squash, garlic, paprika, ‘meat’ crumbles and mushrooms till just tender.
• Stir in the tomatoes with juice; add beans, vinegar, wine, rosemary and reserved tomato juice.
• Bring to a boil, but don’t cook more than 5 minutes.
• Add ground flax and stir.
• Garnish with green onions and serve over a bed of quinoa or whole wheat pasta along with a dark leafy green salad.

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