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Whaledancer's Weight Loss Ramblings

African Vegetarian Stew
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6 servings

 

4 small kohlrabies, peeled and chunked (or parsnips)

1 large onion, chopped

2 sweet potatoes, peeled, chunk

2 zucchini, sliced thick

5 fresh tomatoes (or 16 oz can)

15 oz can garbanzo beans with liquid

1/2 cup couscous or bulgur wheat

1/4 cup raisins

1 tsp ground coriander

1/2 tsp ground turmeric

1/2 tsp ground cinnamon

1/2 tsp ground ginger

14 tsp ground cumin

3 cups water

 

Combine all the ingredients (see note) in a large saucepan. Bring to a boil, lower the heat, and simmer until the vegetables are tender, about 30 minutes.

 

NOTE: You can serve couscous separately instead of mixing it in, if you like.

 

 

Core count 1/2 point for raisins; 5 points on Flex (or 4 without couscous).

 

Per Serving: 263 Calories; 3g Fat (8.6% calories from fat); 9g Protein; 54g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 245mg Sodium. 

Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 1/2 Fat.

 

Adapted from Elizabeth Rodier at www.justvegetablerecipes.com

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