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Recipe: African Vegetable Stew
Similar Categories: African, Vegetable, Stew
3 cup. vegetable stock
3 cup. chopped yellow onions
3 Tbsp. minced fresh garlic -- (3 to 4)
1 1/2 Tbsp. ground coriander
1 Tbsp. paprika
1 Tbsp. ground cumin
1 1/2 tsp. black pepper
1/2 tsp. chili powder
1 1/4 cup. canned diced tomatoes -- drained
1/2 cup. chopped cilantro
2 cup. zucchini coins
3 cup. cauliflower florets
2 1/2 cup. baby carrots
2 cup. sweet potatoes -- peeled chopped
or yams
Wilt the onions and garlic with a little of the stock in a heavy-bottomed pan large enough to hold the entire stew. Toast the spices in a dry skillet until just beginning to smoke. Transfer to a plate and set aside until cool. Add the spices and tomatoes to the onion mixture and cook until heated through. Blanch each vegetable in boiling stock until just tender. Add the vegetables and cilantro to the tomato mixture. Cook together until the sauce is the desired consistency.
Per serving: Calories 108, Protein 4 gm, Fat 1 gm, Carbohydrates 24 gm,
Sodium 430 mg.
3 cup. chopped yellow onions
3 Tbsp. minced fresh garlic -- (3 to 4)
1 1/2 Tbsp. ground coriander
1 Tbsp. paprika
1 Tbsp. ground cumin
1 1/2 tsp. black pepper
1/2 tsp. chili powder
1 1/4 cup. canned diced tomatoes -- drained
1/2 cup. chopped cilantro
2 cup. zucchini coins
3 cup. cauliflower florets
2 1/2 cup. baby carrots
2 cup. sweet potatoes -- peeled chopped
or yams
Wilt the onions and garlic with a little of the stock in a heavy-bottomed pan large enough to hold the entire stew. Toast the spices in a dry skillet until just beginning to smoke. Transfer to a plate and set aside until cool. Add the spices and tomatoes to the onion mixture and cook until heated through. Blanch each vegetable in boiling stock until just tender. Add the vegetables and cilantro to the tomato mixture. Cook together until the sauce is the desired consistency.
Per serving: Calories 108, Protein 4 gm, Fat 1 gm, Carbohydrates 24 gm,
Sodium 430 mg.
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