African Vegetarian Stew Recipe

Step 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.

Step 2

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

Step 3

Serves 8

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

Exchange Value: 2 Bread Exchanges + 2 Vegetable Exchanges

Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D.

Things You'll Need

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

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