China Study African Vegetables - 32g Carbs, 6g Fiber
Recipe By:
Serving Size:
Preparation Time: 0:00
Categories: Low Cal (Less than 300 cals) - Lower Carbs - Low Fat (Less than 25%) - Vegan
2 tablespoons vegetable broth
1 medium onion -- chopped
1 green bell pepper -- chopped
4 cloves garlic -- minced
1/4 teaspoon cayenne pepper
1 teaspoon cinnamon
1 cup water
1 large sweet potato -- peeled and cut into 1-inch
cubes
2 cups frozen chopped spinach
1/2 cup frozen corn
4 tablespoons tomato paste
1 can diced tomatoes -- (15 ounce)
1 medium zucchini -- peeled and sliced
1/4 cup natural peanut butter
Sea salt and black pepper -- to taste
2 cups cooked brown rice -- for serving
In large soup pot, add 2 tablespoons of vegetable broth, onion, pepper, and garlic. Cook over medium-high heat until onion and
pepper are soft.
Reduce heat to medium. Add cayenne pepper and cinnamon.
Cook 1-2 minutes longer.
Add water, sweet potato, spinach, corn, tomato paste,
diced tomatoes, and zucchini. Bring the mixture to a boil, reduce heat, cover, and simmer for 10 minutes or until potato is easily pricked with a fork. If necessary, add more water.
Stir in peanut butter, salt, and pepper. Cook over medium
heat for 5 more minutes.
Serve over cooked rice.
Makes 6 to 8 servings
Prep time: 15 min
Cooking time: 20-25 min
Cuisine: "African"
Source: "The China
Study Cookbook"(Formatted by Chupa Babi): "June 2013"
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Per Serving (excluding unknown items): 204 Calories; 6g Fat (24.4% calories from fat); 8g Protein; 32g Carbohydrate; 6g Dietary Fiber; trace Cholesterol; 199mg Sodium
Exchanges: 1 1/2 Grain(Starch); 2 Vegetable; 0 Fat.
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