Caribbean Vegetable Stew
|Chopped onions||2 Cup (32 tbs)|
|Vegetable oil||2 Tablespoon|
|Chopped cabbage||3 Cup (48 tbs)|
|Fresh chili/1/4 teaspoon cayenne||1 , minced, seeded for a milder "hot"|
|Grated fresh ginger root||1 Tablespoon|
|Water||2 Cup (32 tbs)|
|Diced sweet potatoes||3 Cup (48 tbs), cut into 1/2- to 3/4-inch cubes|
|Chopped tomatoes||2 Cup (32 tbs), undrained (Fresh Or Canned)|
|Sliced okra||2 Cup (32 tbs) (Fresh Or Frozen)|
|Fresh lime juice||3 Tablespoon|
|Chopped fresh cilantro||2 Tablespoon|
|Chopped peanuts||1 Tablespoon|
In a nonreactive soup pot, saute the onions in the oil on medium heat for 4 or 5 minutes.
Add the cabbage and the chile or cayenne and continue to saute, stirring often, until the onions are translucent, about 8 minutes.
Add the grated ginger and the water, cover the pot, and bring to a boil.
Stir in the sweet potatoes, sprinkle with salt, and simmer for 5 or 6 minutes, until the potatoes are barely tender.
Add the tomatoes, okra, and lime juice.
Simmer until all of the vegetables are tender, about 15 minutes.
Stir in the cilantro and add more salt to taste.
Sprinkle the stew with chopped peanuts.
Top with a few sprigs of cilantro, if you like.
Calories 283 Calories from Fat 86
% Daily Value*
Total Fat 10 g15.2%
Saturated Fat 1.4 g6.8%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 189.8 mg7.9%
Total Carbohydrates 46 g15.3%
Dietary Fiber 10.7 g42.9%
Sugars 14.2 g
Protein 7 g14.4%
Vitamin A 352.3% Vitamin C 124.7%
Calcium 16.3% Iron 13.4%
*Based on a 2000 Calorie diet