Search
by Ingredient

African Vegetarian Stew

StarStarStarStarHalf star

Submitted by astrogirl654

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

YIELD

8 servings

PREP

5 min

COOK

30 min

READY

35 min

Ingredients

4 4
SMALL SMALL KOHLRABIES
peeled, chunks *
1 15
TABLESPOON ML ONIONS
chopped
2 2
EACH EACH SWEET POTATOES, OR YAMS
sweet potatoes, peeled, chunk
2 2
EACH EACH ZUCCHINI
sliced thick
5 5
EACH EACH TOMATOES
or (16 ounce can), fresh
15 433.5
OUNCES ML/G CHICKPEAS (GARBANZO BEANS)
canned with liquid
½ 118
CUP ML COUSCOUS
or bulgar wheat
¼ 59
1 5
TEASPOON ML CORIANDER
ground
½ 2.5
TEASPOON ML TURMERIC
ground
½ 2.5
TEASPOON ML CINNAMON
ground
½ 2.5
TEASPOON ML GINGER
ground
14 7E+1
TEASPOONS ML CUMIN
ground
3 7.1E+2
CUPS 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.

⅛ 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 Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 320g (11.3 oz)
Amount per Serving
Calories 182 9% 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?
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 
More health news

Email this recipe