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Recipe: African-Style Vegetable Stew
Servings: 8
Preparation Time: 15 min.
Cooking Time: 30 min.
 
Ingredients:
  • 3 cup water
  • 1 Lbs. canned garbanzo beans
  • 4 parsnip, cut into thin slices
  • 4 zucchini\cooked, cut into small chunks
  • 2 sweet potato, peeled and cut into small chunks
  • 2 largeonion\cooked, chopped
  • 1 jalapeno pepper, diced
  • 1/4 cup golden raisins or black raisins
  • 1 tsp. ground coriander
  • 1/2 tsp. ground cinnamon
  • 1/2 tsp. ground ginger
  • 1/2 tsp. turmeric, or curry powder
  • 1/4 tsp. cumin powder
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Combine all ingredients in a large saucepan. Bring to a boil, then lower the heat and simmer for about 30-35 minutes, or until all the vegetables are tender. Serving suggestion: serve over rice or couscous.
 
Per Serving: calories 222, fat 4.2g, calories from fat 17%, protein 6.2g, cholesterol 0.0mg, dietary fiber 9.8g

Nutrients Exchanges
Calories 222 Milk Exchanges 0.0
Protein 6.2g Vegetable Exchanges 4.5
Carbohydrates 48.9g Fruit Exchanges 0.3
Dietary Fiber 9.8g Bread Exchanges 1.3
Sugar 16.6g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 4.2g Lean Meat Exchanges 0.0
Saturated Fat 1.2g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 0.9g Fat Exchanges 0.2
Poly-unsaturated Fat 2.1g
% Calories from Fat 17%    
Cholesterol 0.0mg
Sodium 240.3mg
Vitamins Minerals
Vitamin A 1000.0IU Calcium 93.5mg
Thiamin (B1) 2.0mg Copper 1.7mg
Riboflavin (B2) 1.0mg Iron 2.5mg
Niacin (B3) 1.5mg Magnesium 62.2mg
Vitamin B6 1.9mg Manganese 0.8mg
Vitamin B12 0.0mcg Phosphorus 130.7mg
Vitamin C 58.4mg Potassium 807.1mg
Vitamin E 1.8IU Selenium 2.1mcg
Folate 85.7mcg Sodium 240.3mg
Pantothenic Acid 1.7mg Zinc 1.0mg