African Vegetarian Stew

A delicious and hearty stew made with kohlrabies, sweet potatoes, chickpeas and raisins.

35 minutes Prep: 5 minutes Cook: 30 minutes

182 calories per serving view nutrition facts

8 servings suggest servings

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Ingredients

4	small	kohlrabies	peeled, chunks
1	tablespoon	onion	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
1/2	cup	couscous	or bulgar wheat
1/4	cup	raisins, seedless
1	teaspoon	coriander	ground
1/2	teaspoon	turmeric	ground
1/2	teaspoon	cinnamon	ground
1/2	teaspoon	ginger	ground
14	teaspoons	cumin	ground
3	cups	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

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Nutrition Facts

Serving Size 320g

Amount per Serving

Calories 182 9% of calories from fat

	% Daily Value*
Total Fat 2.0g	3%
Saturated Fat 0.0g	1%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 198mg	8%
Total Carbohydrate 37.0g	12%
Dietary Fiber 6.0g	24%
Sugars 8.0g
Protein 7.0g	14%

Vitamin A	125%		Vitamin C	44%
Calcium	9%		Iron	22%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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