wfcafe Caribbean Vegetable Stew

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* Exported from MasterCook *

 

Caribbean Vegetables in a Mustard, Coconut and Rum Sauce

 

Recipe By :World Food Cafe

Serving Size : 6 Preparation Time :0:00

Categories : ENTREES

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 onions -- finely diced

4 cloves garlic

2 tablespoons coarsely chopped ginger root

2 teaspoons coriander seed

1/8 teaspoon ground cloves

1 cinnamon stick (2-in)

1/2 teaspoon cayenne pepper

2 teaspoons dry mustard

1 teaspoon ground turmeric

6 tablespoons sunflower oil

1 pound red sweet potatoes -- peeled and cubed

1 pound pie pumpkin or winter squash -- peeled cubed

4 tablespoons dark rum

1 cup vegetable stock

water -- as needed

2 large plantains -- 1/2-inch slices

14 ounces coconut milk

salt and black pepper -- to taste

1 lime -- juice

For Garnish:

minced fresh oregano

sliced mango

fresh chives -- snipped into long pieces

3 cups cooked rice

 

In a food processor, blend the onions, garlic, and ginger to a paste. Using a

spice grinder, grind the coriander seeds, cloves and cinnamon. Add the cayenne,

mustard, and turmeric.

 

Heat 4 tablespoons of the oil in a heavy saucepan over medium heat, add the

onion paste, and fry for 2 minutes. Add the sweet potatoes and pumpkin or squash

and fry until they start to soften. Add the spices and stir. Add the rum, then

the stock. Cover and bring to a boil. Reduce heat to low, cover and simmer with

the lid on until the vegetables re tender. Add a little water, as necessary.

 

Meanwhile, fry the plantains in the remaining oil until brown and crunchy. Add

the plantains to the saucepan with the coconut milk and simmer gently for 5

minutes. Add the salt, pepper and lime juice

 

Serve garnish with oregano, accompanied with slices of fresh mango sprinkles

with chives and some rice.

 

Cuisine:

" Caribbean "

Source:

" World Food Cafe by Chris and Carolyn Caldicott (SOMA 1999) "

S(Email From):

" Pat Hanneman (kitpath) 12/99 "

 

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Per serving: 604 Calories (kcal); 31g Total Fat; (46% calories from fat); 8g

Protein; 74g Carbohydrate; trace Cholesterol; 295mg Sodium

Food Exchanges: 3 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1 1/2 Fruit; 6 Fat;

0 Other Carbohydrates

 

NOTES : A short flight away on the Caribbean side of Costa Rica, the authors

found a very different coast an equally different cisine. the recipe given here

is a delicious mixture of sweet potatoes, pumpkkin, and plantains in a rich

mustard, coconut and rum sauce.

 

Nutr. Assoc. : 0 0 630 0 0 2705 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 4088 0 0

 

 

-:-

Pat Hanneman of Kitchen Path recipes:

http://home.earthlink.net/~kitpath/y of MasterCook Resources (McRn)

Links to Healthy Appetizers on the Web