African Vegetarian Stew
A delicious and hearty stew made with kohlrabies, sweet potatoes, chickpeas and raisins.
Yield
8 servingsPrep
5 minCook
30 minReady
35 minLow Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 4 | small |
kohlrabies
peeled, chunks |
* |
| 1 | tablespoon |
onions
chopped |
|
| 2 | each |
sweet potatoes, or yams
sweet potatoes, peeled, chunk |
|
| 2 | each |
zucchini
sliced thick |
|
| 5 | each |
tomatoes
or (16 ounce can), fresh |
|
| 15 | ounces |
chickpeas (garbanzo beans)
canned with liquid |
|
| ½ | cup |
couscous
or bulgar wheat |
|
| ¼ | cup |
raisins, seedless
|
|
| 1 | teaspoon |
coriander
ground |
|
| ½ | teaspoon |
turmeric
ground |
|
| ½ | teaspoon |
cinnamon
ground |
|
| ½ | teaspoon |
ginger
ground |
|
| 14 | teaspoons |
cumin
ground |
|
| 3 | cups |
water
|
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 4 | small |
kohlrabies
peeled, chunks |
* |
| 15 | ml |
onions
chopped |
|
| 2 | each |
sweet potatoes, or yams
sweet potatoes, peeled, chunk |
|
| 2 | each |
zucchini
sliced thick |
|
| 5 | each |
tomatoes
or (16 ounce can), fresh |
|
| 433.5 | ml/g |
chickpeas (garbanzo beans)
canned with liquid |
|
| 118 | ml |
couscous
or bulgar wheat |
|
| 59 | ml |
raisins, seedless
|
|
| 5 | ml |
coriander
ground |
|
| 2.5 | ml |
turmeric
ground |
|
| 2.5 | ml |
cinnamon
ground |
|
| 2.5 | ml |
ginger
ground |
|
| 7E+1 | ml |
cumin
ground |
|
| 7.1E+2 | ml |
water
|
|
Directions
Parsnips may be substituted for the kohlrabi.
Serve the couscous separately, if desired.
Combine all the ingredients in a large saucepan. Bring to a boil, lower the heat, and simmer until the vegetables are tender, about 30 minutes.
1/8 recipe - 241 calories, 2 bread, 2 vegetable exchanges 42 grams carbohydrate, 8 grams protein, 2 grams fat 22 mg sodium, 658 mg potassium, 0 cholesterol
