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1 tbsp olive oil
1 small yellow onion, diced
2 garlic cloves, minced
1 tsp sea salt
2 tbsp whole wheat flour
3 cups vegetable stock
1/2 cup chopped carrots
1/2 cup sliced celery
1 cup diced potato, with skins on
1/2 cup fresh green peas
1/2 tsp black pepper
1/2 tsp nutmeg
1/2 pound swordfish
1/2 pound salmon
1 1/2 cups soy milk
1/4 cup red wine
2 tbsp chopped fresh parsley
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Method :
Heat oil in a
large soup pot and sauté onion, garlic and salt until onion is
translucent. Add flour and cook for 2-3 minutes. Slowly stir in
vegetable stock and cook until mixture is thick and bubbly. Add carrots,
celery, potato, peas, pepper and nutmeg, and cook, covered for 5
minutes. While vegetables are cooking, wash fish thoroughly and cut into
1" cubes. Add to vegetable mixture and simmer, covered, until vegetables
are tender and fish is flaky. Stir in soy milk and heat through. Add red
wine and parsley, and serve immediately.
This creamy,
dairy free stew is packed with heart healthy fish and lost of fresh
vegetables - the ideal meal for cold winter days. Garnish with sprigs of
parsley and a sprinkle of paprika and ground nutmeg.
Serves 4 - 6
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