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Caribbean Vegetable Stew

 

31

Yield

4

servings

Prep

20

min

Cook

40

min

Ready

60

min

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

Ingredients

2 cups onions
chopped
1 x vegetable stock
*
1 x wine
for sauteeing
*
3 cups cabbage
chopped
1 each chile pepper
fresh
*
¼ teaspoon cayenne pepper
*
1 tablespoon ginger root
fresh grated
2 cups water
3 cups sweet potatoes, or yams
diced, cut into 1/2 to 3/4inch cubes
1 x salt
to taste
*
2 cups tomatoes
undrained, fresh or canned
2 cups okra
sliced
3 tablespoons lime juice
2 tablespoons cilantro
chopped fresh
*
1 x peanuts
chopped
*
1 x cilantro
*

Directions

In a nonreactive pot, sauté the onions in the broth/wine on medium heat for 4 or 5 minutes.

Add the cabbage and the chile or cayenne and continue to sauté, stirring often, until the onions are translucent, about 8 minutes.

Add the grated ginger andthe water, cover the pot, and bring to a boil.

Stir in the sweet potatoes, sprinkle with salt, and simmer for 5 or 6 minutes, until the potatoes are barely tender.

Add the tomatoes, okra, and lime juice.

Simmer until all of the vegetables are tender, about 15 minutes.

Stir in the cilantro and add more salt to taste.

Sprinkle the stew with chopped peanuts.

Top with a few sprigs of cilantro, if you like.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 558g (19.7 oz)
Amount per Serving
Calories 2123% of calories from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 81mg 3%
Total Carbohydrate 16g 16%
Dietary Fiber 10g 41%
Sugars g
Protein 13g
Vitamin A 596% Vitamin C 135%
Calcium 15% Iron 11%
* based on a 2,000 calorie diet How is this calculated?

 

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