Real African Dishes: [MC-AllEthnic-Recipes] China Study African Vegetables - 5 pts plus; 32g Carbohydrate; 6g Dietary Fiber

Saturday, June 22, 2013

[MC-AllEthnic-Recipes] China Study African Vegetables - 5 pts plus; 32g Carbohydrate; 6g Dietary Fiber

* Exported from MasterCook *

                      China Study African Vegetables

Recipe By     :
Serving Size :
7     Preparation Time :0:00
Categories    :
LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 25%)          Vegan

Amount Measure       Ingredient -- Preparation Method
-------- ------------ --------------------------------
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 mins
Cooking time: 20-25 mins

Cuisine:
"African"
Source:
"The China
Study Cookbook"
S(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.

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