African-Style Vegetable Stew - 8 servings
Preparation: 15 min. Cooking: 30 min. Total: 45 min.
-
3 cups water
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1 can (15 oz) garbanzo beans
-
4 parsnips, cut into thin slices
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4 zucchini, cut into small chunks
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2 sweet potatoes, peeled and cut into small chunks
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2 large onions, chopped
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1 jalapeno pepper, diced
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1/4 cup golden raisins, or black
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1 tsp coriander seed, ground
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1/2 tsp ground cinnamon
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1/2 tsp ground ginger
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1/2 tsp turmeric, or curry powder
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1/4 tsp curry powder
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.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 190 Cal |
1.2 g |
43 g |
6.1 g |
8.4 g |
12 g |
0 mg |
190 mg |
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Nutrients
| Calories |
190 Cal |
|
| Fat |
1.2 g |
|
| Carbs |
43 g |
|
| Protein |
6.1 g |
|
| Fiber |
8.4 g |
|
| Sugar |
12 g |
|
|
Fats
| Fat |
1.2 g |
|
| Fat, Sat. |
0.18 g |
|
| Fat, Mono. |
0.28 g |
|
| Fat, Poly. |
0.43 g |
|
| Cholesterol |
0 mg |
|
|
Vitamins
| Choline |
55 mg |
10% |
| Niacin |
1.7 mg |
11% |
| Panto. Acid |
1.1 mg |
22% |
| Riboflavin |
0.25 mg |
19% |
| Thiamin |
0.18 mg |
15% |
| Vitamin A |
5700 IU |
190% |
| Vitamin B6 |
0.7 mg |
44% |
| Vitamin B12 |
0 mcg |
0% |
| Vitamin C |
38 mg |
43% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
1.2 mg |
7.9% |
| Vitamin K |
6.3 mcg |
5.3% |
|
Minerals
| Calcium |
90 mg |
9% |
| Copper |
0.35 mg |
39% |
| Fluoride |
64 mcg |
1600% |
| Iron |
2 mg |
26% |
| Magnesium |
71 mg |
17% |
| Manganese |
1 mg |
14% |
| Phosphorus |
170 mg |
25% |
| Potassium |
880 mg |
19% |
| Selenium |
3.5 mcg |
6.3% |
| Sodium |
190 mg |
13% |
| Zinc |
1.3 mg |
12% |
|
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