African Vegetarian Stew Recipe

RatingDifficultyBeginner

?African Vegetarian Stew is a hearty and nutritious stew made with a variety of vegetables, beans, and spices. It is a perfect meal for a cold winter day or any day when you want a filling and satisfying meal.

Yields1 Serving
Prep Time10 minsCook Time1 hr 10 minsTotal Time1 hr 20 mins
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 4 sm Kohlrabies, peeled and cut into chunks
 1 lg Onion, chopped
 2 Sweet Potatoes, peeled and cut into chunks
 2 Zucchini, sliced thick
 5 Tomatoes, fresh -or-
 16 oz Can Tomatoes
 15 oz Can Garbanzo beans (chick-peas) with liquid
 ½ c Couscous -or- Bulgar Wheat
 ¼ c Raisins, dark or golden
 1 ts Ground Coriander
 ½ ts Ground Turmeric
 ½ ts Ground Cinnamon
 ½ ts Ground Ginger
 ¼ ts Ground Cumin
 3 c Water

1

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.

2

Note: Serve the couscous separately, if desired. Parsnips may be substituted for the kohlrabi.

3

One Serving = Calories: 241 Carbohydrates: 42 Protein: 8 Fat: 2 Sodium: 22 Potassium: 658 Cholesterol: 0

4

Exchange Value: 2 Bread Exchanges 2 Vegetable Exchanges

CategoryCuisine

Ingredients

 4 sm Kohlrabies, peeled and cut into chunks
 1 lg Onion, chopped
 2 Sweet Potatoes, peeled and cut into chunks
 2 Zucchini, sliced thick
 5 Tomatoes, fresh -or-
 16 oz Can Tomatoes
 15 oz Can Garbanzo beans (chick-peas) with liquid
 ½ c Couscous -or- Bulgar Wheat
 ¼ c Raisins, dark or golden
 1 ts Ground Coriander
 ½ ts Ground Turmeric
 ½ ts Ground Cinnamon
 ½ ts Ground Ginger
 ¼ ts Ground Cumin
 3 c Water

Directions

1

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.

2

Note: Serve the couscous separately, if desired. Parsnips may be substituted for the kohlrabi.

3

One Serving = Calories: 241 Carbohydrates: 42 Protein: 8 Fat: 2 Sodium: 22 Potassium: 658 Cholesterol: 0

4

Exchange Value: 2 Bread Exchanges 2 Vegetable Exchanges

African Vegetarian Stew Recipe
IngredientsDirections

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