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African Vegetable Stew

(12 servings)

  • 3 cups vegetable stock
  • 3 cups chopped yellow onions
  • 3-4 Tbsp. minced fresh garlic
  • 1 ½ Tbsp. ground coriander
  • 1 Tbsp. paprika
  • 1 Tbsp. ground cumin
  • 1 ½ tsp. black pepper
  • ½ tsp. chili powder
  • 1 ¼ cup canned diced tomatoes, drained
  • ½ cup chopped cilantro
  • 2 cups zucchini coins
  • 3 cups cauliflower florets
  • 2 ½ cups baby carrots
  • 2 cups peeled, chopped sweet potatoes or yams

Wilt the onions and garlic with a little of the stock in a heavy-bottomed pan large enough to hold the entire stew. Toast the spices in a dry skillet until just beginning to smoke. T ransfer to a plate and set aside until cool. Add the spices and tomatoes to the onion mixture and cook until heated through. Blanch each vegetable in boiling stock until just tender. Add the vegetables and cilantro to the tomato mixture. Cook together until the sauce is the desired consistency.

Per Serving: Calories: 108 Protein: 4gm Fat: 1gm Carbohydrates: 24gm Sodium: 430mg

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