- Fatfree Vegan Recipes - http://fatfreevegan.com -

African Vegetable Stew

Posted By archives On March 29, 2010 @ 10:12 am In Soups and Stews | No Comments

3 cup vegetable stock
3 cup chopped yellow onions
3 tbl minced fresh garlic (3 to 4)
1 1/2 tbl ground coriander
1 tbl paprika
1 tbl ground cumin
1 1/2 tsp black pepper
1/2 tsp chili powder
1 1/4 cup canned diced tomatoes drained
1/2 cup chopped cilantro
2 cup zucchini coins
3 cup cauliflower florets
2 1/2 cup baby carrots
2 cup sweet potatoes peeled chopped or yams

Wilt the onions and garlic with a little of the stock in a heavy-bottomed pan large enough to hold the entire stew. Toast the spices in a dry skillet until just beginning to smoke. Transfer to a plate and set aside until cool. Add the spices and tomatoes to the onion mixture and cook until heated through. Blanch each vegetable in boiling stock until just tender. Add the vegetables and cilantro to the tomato mixture. Cook together until the sauce is the desired consistency.

NOTES :
This recipe comes from my cooking teacher, Christine Leishman, who’s the executive chef here at UCSF. She helped with Dean Ornish’s very low fat diet plans here at UCSF, and has made the cafeteria at Moffitt Hospital one of the only hospital eateries I know of that where the food is actually extremely tasty- and very good for you.

From http://fooddownunder.com/cgi-bin/recipe.cgi?r=1533


Article printed from Fatfree Vegan Recipes: http://fatfreevegan.com

URL to article: http://fatfreevegan.com/blog/2010/03/29/african-vegetable-stew/

Copyright © 2002-2014 Fat Free Vegan Recipes. All rights reserved.