African Vegetable Stew
Keys: Soups Stews Sweet Potatoes Yams Vegan Vegetarian Tubers Root
Vegetable Yield: 12
Ingredients:
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
Method:
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 :
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. She started
her career at Greens Restaurant here in San Francisco, and then studied
cooking in France for several years. As a teacher she's been wonderful.
I've learned a LOT about low-fat cooking from her, and her recipes are
really simple and wonderful. She recently published a cookbook through
UCSF called
"Recipes from the Heart" and I highly recommend it.
~Angelique~
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