African Vegetarian Stew

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

Time to Prepare this Recipe 35 minutes Prep: 5 minutes Cook: 30 minutes
Calories Per Serving and Nutrition Information 182 calories per serving view nutrition facts
# of servings this recipe makes 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 2.0g3%
 Saturated Fat 0.0g1%
 Trans Fat 0.0g
Cholesterol 0mg0%
Sodium 198mg8%
Total Carbohydrate 37.0g12%
 Dietary Fiber 6.0g24%
 Sugars 8.0g
Protein 7.0g14%
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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