Sweet And Spicy Vegetable Stew
|Cauliflower florets||3 Cup (48 tbs)|
|Olive oil||1 Tablespoon|
|Yellow onion||1 Small, chopped fine|
|Garlic||3 Clove (15 gm), minced|
|Canned low sodium tomatoes||16 Ounce, drained and chopped (1 Large Can)|
|Ground ginger||2⁄3 Teaspoon|
|Ground turmeric||2⁄3 Teaspoon|
|Black pepper||1⁄2 Teaspoon|
|Sweet red pepper||1 Medium, cored, seeded, and cut into 1 inch pieces|
|Carrot||1 Medium, peeled, halved lengthwise, and sliced thin|
|Pitted prunes||5 , chopped|
|Cold water||1 Cup (16 tbs)|
|Fresh green beans||1 Cup (16 tbs), trimmed and snapped in half|
|Cooked drained chickpeas||1 Cup (16 tbs), cooked and drained|
|Boiling water||1 1⁄2 Cup (24 tbs)|
|Couscous/Long grain rice||1 Cup (16 tbs)|
In a large saucepan, cook the cauliflower in boiling unsalted water for 4 minutes or until just tender; drain and set aside.
In a heavy 12 inch skillet, heat the olive oil over moderate heat for 1 minute; add the onion and garlic and cook, uncovered, until the onion is soft about 5 minutes.
Add the tomatoes, cinnamon stick, turmeric, ginger, paprika, and black pepper; cover and cook for 10 minutes.
Stir in the red pepper, carrot, prunes, and 1/2 cup cold water; cover and cook 15 minutes longer.
Add the green beans, cauliflower, and another 1/2 cup cold water, and cook, covered, for 20 minutes.
Stir in the chick peas and cook, covered, for 5 minutes.
As soon as the chick peas are added to the skillet, pour the boiling water over the couscous, cover, and let stand 5 minutes.
Fluff the couscous with a fork; mound on a platter.
Remove the cinnamon stick from the stew and ladle the stew on top of the couscous.
Serving size: Complete recipe
Calories 1929 Calories from Fat 182
% Daily Value*
Total Fat 21 g32.1%
Saturated Fat 2.9 g14.7%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 994.5 mg41.4%
Total Carbohydrates 389 g129.5%
Dietary Fiber 58.4 g233.6%
Sugars 87.8 g
Protein 56 g112.3%
Vitamin A 360.9% Vitamin C 545.7%
Calcium 40.6% Iron 69.7%
*Based on a 2000 Calorie diet