African Stew | African Vegetable Stew Recipe

African Vegetable Stew

This was an amazingly simple African vegetarian stew that was full of spicy flavor without being hot. If you haven't used Asafetida powder before you do not want to skip this step as it is well worth it. While Asafetida is one of the smelliest seasonings I've every used the end result is spectacular - it really smooths out and brings the vegetables together.

We had this meal on the table in about 45 minutes and we were both truly surprised at how good it was. We fought over the leftovers - I kid you not!

We served it over some basmati rice but you could also certainly use a long grain brown rice or couscous if you prefer. For those looking for optimum health this meal is low in saturated fat and cholesterol while being a good source of fiber.

Ingredients:

1 16 oz can garbanzo beans
1 14.5 oz can diced tomatoes, undrained
2 zucchini, sliced thin
2 parsnips, slice thin
1 onion, chopped
1 sweet potato, peeled and diced
1 teaspoon diced jalapeno pepper
2 tablespoons olive oil
2 tablespoon golden raisins
1/2 teaspoon Coriander Seed Powder
1/4 teaspoon Turmeric Powder
1/4 teaspoon Ginger Powder
1/4 teaspoon Korintje Cinnamon Powder
1/8 teaspoon Ground Cumin
1/8 teaspoon Garlic Powder
1 cup water
Pinch of Asafetida Powder

Directions:

Heat olive oil in a large Dutch oven and sauté zucchini, parsnips, onion, sweet potato and jalapeno until fragrant.
Add remaining ingredients and bring to a boil.
Simmer for 30-35 minutes or until vegetables are tender.

Serve over cooked rice or couscous.

Serves: 4

Nutritional Information: (per serving not including rice or couscous)

Calories 320
Protein 9g
Carbs 56g
Fat 9g Trans
Fat 0g
Saturated Fat 1g
Fiber 11g
Sodium 580
Sugar 13g
Calories 320

Prep Time: 45 mins

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Coriander Seed Powder	Turmeric Powder	Ginger Powder	Korintje Cinnamon Powder
Ground Cumin	Garlic Powder	Asafetida Powder