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Gingered Tomato Sauce Stew with Cornmeal Dumplings


Tomato sauce is high in vitamin C and potassium. It contains lycopene, which helps protect against cancer. Leafy greens contain chlorophyll, iron, calcium, vitamins A and C. They cleanse the blood, enhance the immune system and aid in the prevention of cancer. Beans are high in fiber, which is good for the heart and colon. Ginger and fennel seeds aid in digestion and stimulate the appetite.


1 pinch
cayenne pepper
1 tbsp
garam masala
1 tsp
fennel seeds
2 tbsp
fresh ginger, chopped
1⁄4 cup
water or bean-cooking liquid
2 tbsp
olive oil (divided)
1 medium
onion, diced
2 clove
garlic, minced
2 cup
organic tomato sauce
1 1⁄2 tsp
sea salt (divided)
1 bunch
greens, washed and cut into bite-size pieces
2 cup
white beans
1⁄2 cup
soy milk
1 1⁄2 tsp
lemon juice
1⁄2 cup
1⁄2 cup
spelt or whole wheat pastry flour
1⁄2 tsp
1 large


Combine cayenne pepper, garam masala, fennel seeds, ginger and water in a blender, and puree.

Heat a large skillet over medium heat, add 1 tablespoon oil, then the diced onion. Stir to coat with oil. Add the garlic and sauté for a few minutes. Add the spice mixture. Cook a few minutes until the spice mixture separates from the oil and onions.

Add the tomato sauce and raise the heat so the sauce simmers. Add the beans and greens to the simmering sauce. Then add 1 teaspoon salt.

Meanwhile, begin the dumplings by adding the lemon juice to the soymilk. In a separate bowl, combine the flour, soda and 1/2 teaspoon sea salt. Beat the egg, and combine it with the oil and soy milk.

Mix all together, and drop by heaping tablespoons into the simmering stew. Be sure the simmering stew is boiling when you add the dumplings. Cover the skillet, reduce the heat to medium, and continue simmering for about 5 minutes.

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A stylized plate and silverware.
SourceRecipe courtesy of Mary Shaw © 2001
Prep time
15 minutes
Cooking time
15 minutes
Total time
30 minutes