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African Vegetable Stew

 

A spicy vegetable stew - easy to make. Some find that the flavors of the vegetables don't stand out unless you put in a lot of tabasco. But not everyone likes it hot. Just add enough to make the stew seem spicy to you.
121

Yield

6

servings

Prep

15

min

Cook

30

min

Ready

45

min

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Low Sodium
 

Ingredients

1 large onions
1 bunch swiss chard
*
1 can chickpeas (garbanzo beans)
*
½ cup raisins, seedless
½ cup rice
raw
2 each sweet potatoes, or yams
also know as sweet potatoes
1 clove garlic
1 x salt
to taste
*
1 x black pepper
to taste
*
1 x red hot pepper sauce
to taste
*

Directions

Fry onion, garlic and white stems of chard until barely limp. Add chopped greens and fry a bit.

Either peel the yams or scrub them well with a vegetable brush, then slice them into thick slices. Add garbanzos, raisins, yams, tomatoes, salt and pepper. Cook a couple of minutes.

Make a well in the center of the mixture in the pot. Put the rice in the well and pat it down until it's wet. Cover and cook until rice is done, about 25 minutes. Add Tabasco sauce to taste.

NOTES:

A spicy vegetable stew - easy to make. Some find that the flavors of the vegetables don't stand out unless you put in a lot of Tabasco®. But not everyone likes it hot. Just add enough to make the stew seem spicy to you.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 91g (3.2 oz)
Amount per Serving
Calories 1843% of calories from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 136mg 6%
Total Carbohydrate 14g 14%
Dietary Fiber 4g 16%
Sugars g
Protein 9g
Vitamin A 146% Vitamin C 19%
Calcium 4% Iron 7%
* based on a 2,000 calorie diet How is this calculated?

 

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