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African Vegetarian Stew

 

A delicious and hearty stew made with kohlrabies, sweet potatoes, chickpeas and raisins.
223

Yield

8

servings

Prep

5

min

Cook

30

min

Ready

35

min

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

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

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

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 320g (11.3 oz)
Amount per Serving
Calories 1829% of calories from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 198mg 8%
Total Carbohydrate 12g 12%
Dietary Fiber 6g 24%
Sugars g
Protein 14g
Vitamin A 125% Vitamin C 44%
Calcium 9% Iron 22%
* based on a 2,000 calorie diet How is this calculated?

 

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