African Stew (Vegan and wonderful)

[Guest guest]

We had this for dinner tonight. It was excellent, and not difficult. You would

not think that the flavors would go together, but I was wishing it was lower fat

so I could have more!

 

Barbara

 

* Exported from MasterCook *

 

African Stew

 

Recipe By :Vesanto Melina, RD and Joseph Forest

Serving Size : 4 Preparation Time :0:00

Categories : Allergens:Peanuts Chap:One Dish Meals

Chap:Soups, Stews, Stocks Cpx:16-20

Diet:Vegan Diet:Vegetarian

Ing:Beans, Peas & Legumes Ing:Rice

Ing:V:Starchy Vegetables Ing:V:Winter Greens

Pts:06 to 09

 

Amount Measure Ingredient -- Preparation Method

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

4 cups vegetable stock, homemade (low sodium, low fat)

1 onion -- chopped

2 garlic cloves -- minced

2 cups yams -- peeled and diced

1 cup cooked chickpeas

1/2 cup brown rice

1/4 teaspoon salt

1/4 cup peanut butter

2 cups kale -- chopped

2 tablespoons lemon juice

tamari soy sauce -- optional

chili sauce

 

Sauté onions and garlic in 2 tablespoons of the stock, adding more stock if

necessary, or in 1 tablespoon oil in large pot over medium heat for 5 minutes.

Add remaining stock, yams, chickpeas, rice and salt; simmer for 45 minutes.

 

In small bowl, blend peanut butter and 1/2 cup of liquid from stew to make a

smooth paste. Stir into stew along with kale and cook for 5 minutes. Stir in

lemon juice and tamari (if using.) Add chili sauce to taste. Adjust seasonings.

 

Excellent source of magnesium, potassium, folate, niacin, riboflavin, thiamin,

vitamins A, B6 and C. Good source of calcium, iron, zinc, vitamin E.

 

Source:

" Cooking Vegetarian, p. 128 "

Copyright:

" © 1998 "

Ratings : Goodness 10

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

Per Serving (excluding unknown items): 411 Calories; 10g Fat (21.8% calories

from fat); 13g Protein; 70g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol;

288mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0

Fruit; 1 1/2 Fat.

 

NOTES : 7.3 points; complexity 5-5-6=16

 

We used Vietnamese chile-garlic paste/sauce, not ketchup-based chili sauce. Use

what you want to get the heat you want.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

 

Barbara Zanzig Kirkland, WA, USA

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