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Kids can eat a nutritious mung bean stew with chopped kale

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How about a nice bowl of mung bean stew or serve in a mug, perhaps with a bit of tempeh and a sprinkle of dulse added? You begin with a cup of washed mung beans, which is available in natural food aisles of supermarkets or in natural food stores. You can see more recipes for mung bean stew online, such as at the Allrecipes.com site, "Mung Bean Stew Recipe." Or check out the mung bean and kale recipe at the Skinny Ms. site, "Mung Bean and Kale Soup Recipe."

You don't need to soak these little green round balls. You've probably seen sprouted mung beans. But these are the seeds, the mung beans that are not yet sprouted. If you're not vegan, you can prepare a side of ground fish turned into balls. Chopped kale can be hidden in the fish or lentil balls.

Don't add bread crumbs to the fish balls or the lentil balls. Instead, you can use bran such as oat bran or flax seed meal, about two tablespoons per pound of fish, lentils, or any other vegetable you want to grind up and form into balls or veggie burgers to serve on the side with a bowl of mung bean stew. Or keep it all vegan with the balls being made from various ground legumes such as chick peas, lentils, or green split peas (cooked to a paste consistency). The main part of the meal is the mung bean stew.

If you're vegan, lentil balls can substitute for the fish balls as an alternative to meat balls. Use your favorite herbs and spices

Children can help the rest of the family prepare a hearty pot of mung bean stew with kale for your winter warmer-upper. You can make it totally vegan or mix it with cooked fish. You can cook this in a crockpot or in a regular soup pot.

Cook in simmering water until tender and add a cup of chopped kale a few minutes before the beans are soft and done. The stew will look somewhat like thick green split pea soup. You can add other vegetables such as finely chopped celery and shredded carrots, if desired.

If too thick, add more water. Serve warm like a stew. If you want something less vegan, try a mung bean stew with added cooked fish and vegetables. Use canned salmon chunks or any other cooked fish, such as cod fish cut in small pieces. Make sure no bones from any fish goes into the soup.

Canned salmon with bones have bones soft enough to be chewed, but you can take out the bones as many people don't like fish bones of any kind in a stew. You can add cooked pieces of shrimp or clams, if desired.

Below is an alternative recipe which doesn't use mung beans, just fish and vegetables in a stew or thick, hearty soup.

Fish stew with vegetables

Ingredients

2 cans of wild-caught salmon such as Crown Prince Natural Alaskan Pink Salmon, No Salt Added, 7.5-Ounce

2 tablespoons of oat bran or wheat germ and 2 eggs

2 cups of vegetable broth (or 2 cups of water in which 1/4 cup of chopped celery, 1/4 cup chopped onions, and 1/4 cup chopped carrots have been boiled for 5 minutes.)

Salt, pepper and garlic powder or minced garlic. Any other seasonings you like such as a pinch of salt, thyme, tarragon, or oregano.

1 cup of cooked dark-colored beans such as black beans or red beans and one cup of cooked, canned, or thawed frozen corn off the cob. Save the juices.

1 cup of cooked peas or 1 package of thawed frozen peas

2 lb. cooked whole, sliced, or diced tomatoes, drained and sliced. Just boil the tomatoes in liquid a few minutes until tender and drain.

4 carrots, sliced

3 medium. onions, whole or diced if you like smaller bites

1 medium. cabbage, quartered or cut smaller if you prefer

4 purple or sweet potatoes, quartered or diced as you like

Mix the two eggs with the two tablespoons of oat bran or wheat germ. If you can't have grains due to sensitivity, use a tablespoon of psyllium husks or a tablespoon of garbanzo bean flour

Place the contents of the two cans of salmon in a large bowl. Add the egg mixture to the salmon and mix. To vary the type of fish, you could use crab meat or any other fish that's mashed and mixed with the egg and oat bran or wheat germ or garbanzo bean flour mixture.

Form the fish into balls

Let the fish balls chill an hour in the refrigerator to hold together. Brown the fish or other seafood balls in hot olive oil at the bottom of the pot for a few minutes, perhaps three minutes. Turn frequently. When light brown, add any reserved juices from the cans to your stew pot.

Add any spices such as pepper, garlic, and salt, if needed. Use enough water to fill 1/2 of your one-pot meal. Simmer, covered until fish balls are done or rise to the top when the egg mixture is cooked enough. The salmon already has been cooked when it came out of the can.

Now add the other vegetables such as the onion, corn, cooked or canned beans, cabbage, carrots, sweet potatoes or purple potatoes. Cook until the vegetables are tender. Serve out of the pot as a seafood stew. Or serve chilled in hot weather as a gazpacho without the tomatoes. If served cold, squeeze the juice of one lime over the top of the stew. If served hot, serve with a pinch of turmeric or saffron or a pinch of curry powder on top, if desired.

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