Wednesday, May 10, 2017

[Healthy_Recipes_For_Diabetic_Friends] Quick Cauliflower Coconut Stew - 18g Carbs, 6g Fiber


Quick Cauliflower Coconut Stew - 18g Carbs, 6g Fiber

From: - Mark's Kitchen
This delicious stew is perfect for vegetarians or meat eaters. And it's full of healthy fats! Comforting and warm, it's one the whole family can enjoy for dinner. Add in some chicken or tofu for extra protein. If you're enjoying a bit of grains, this pairs nicely with wild rice.
Serves: 4
Prep Time: 15 minutes
Cook Time: 20 minutes

2 Tbsp coconut oil
1 tsp cumin seeds
1 medium onion, finely chopped
3 ripe tomatoes, finely chopped
1 medium head cauliflower, stemmed and cut into bite-size florets
1 jalapeno, stemmed, seeded, chopped
1 cup chopped kale
2 tsp ginger paste
1 Tbsp cumin powder
1 Tbsp coriander powder
1 tsp turmeric powder
1 can full-fat, unsweetened coconut milk
1 tsp sea salt
2 Tbsp chopped cilantro

 In a medium stock pot, heat the coconut oil for 30 seconds on medium heat

Add the cumin seeds and stir until they start to sputter. Then add the onions and cook for another minute, and then, add the tomatoes, stir and cook for a few more minutes until the tomatoes soften.

Add the rest of the ingredients and stir together. Cover the pan and simmer for about 15 minutes, stirring every 5 minutes to keep from burning.

 Ladle the soup into 4 serving bowls and enjoy! Leftover stew can be stored in air-tight container and saved for lunch the next day.

Serves: 4
Nutrition per Serving: 204 Calories, 24g Fat, 20g Saturated Fat, 0mg Cholesterol,588mg Sodium, 18g Carbs, 6g Fiber, 6g Protein


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