African Vegetarian Stew
A delicious and hearty stew made with kohlrabies, sweet potatoes, chickpeas and raisins. 223
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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
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?
