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African Vegetarian Stew


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Diabetic Soups/stews Vegetables Vegetarian

Ingredients:

  • 4 sm Kohlrabies; peel & cut in chunks
  • 2 Sweet Potatoes; peel & cut in chunks
  • 1 lg Onion; chopped
  • 2 Zucchini; sliced thick
  • 5 Tomatoes; or 16 oz. canned
  • 15 oz Garbanzo beans; liquid included
  • 1/2 c Couscous; or bulgar wheat
  • 1/4 c Raisins; dark or golden
  • 1 ts Ground Coriander
  • 1/2 ts Ground Turmeric
  • 1/2 ts Ground Cinnamon
  • 1/2 ts Ground Ginger
  • 1/4 ts Ground Cumin
  • 3 c Water

Directions:

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.
 
Note: Serve the couscous separately, if desired. Parsnips may be substituted for the kohlrabi. Recipe By : Holiday Cookbook, American Diabetes Association
 
Posted to Digest eat-lf.v096.n177
 
Date: Sat, 05 Oct 1996 00:10:33 -0400
 
From: "Sharon L. Nardo" <snardo@onramp.net>
 
NOTES : 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.