Sweet and Spicy Vegetable Stew

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* Exported from MasterCook *

 

Sweet and Spicy Vegetable Stew

 

Recipe By :Reader's Digest Great Recipes for Good Health

Serving Size : 4 Preparation Time :0:00

Categories : ** ELF & MCR ** VegRecipe

Soups and Stews

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3 cups cauliflower florets (about 1/2 large

head)

1 tablespoon olive oil

1 small yellow onion -- chopped fine

3 cloves garlic -- minced

1 large can low-sodium tomatoes -- (35 ounces) drained

and chopped

1 cinnamon stick

3/4 teaspoon ground turmeric and ginger

1/2 teaspoon paprika and black pepper

1 medium-size sweet red pepper -- cored, seeded, and

cut into 1-inch pieces

1 medium-size carrot -- peeled, halved

lengthwise, and sliced thin

5 pitted prunes -- chopped

1 cup cold water

1 cup fresh green beans -- trimmed and snapped

in half

1 cup cooked and drained chick peas

1 1/2 cups boiling water

1 cup couscous or long grain rice

 

1. In a large saucepan, cook the cauliflower in boiling unsalted water for

4 minutes or until just tender; drain and set aside.

 

2. 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.

 

3. 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. Serves 4.

 

 

Source:

" http://lowfatcooking.about.com/food/lowfatcooking/library/recipes/blv

gstew.htm "

S(Formatted by Whome40 Mar 2000):

" "

 

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NOTES : Per Serving:

Calories 403

Total Fat 5 g. (1 g. sat.)

Protein 15 g

Carbohydrates 68 g

Fiber 8 g

Cholesterol 0 mg.

Sodium 58 mg

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0