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Senegalese sweet potato, rice and beans stew Recipe

Senegalese sweet potato, rice and beans stew Recipe

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Senegalese sweet potato, rice and beans stew

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Ingredients:

Serving

1/2 cup vegetable oil
5 large onions, chopped
10 cloves garlic, chopped
1 (6 oz) can tomato paste
2 cups black-eyed peas (pre-soaked )
5 carrots, well-chopped
2 yams or 2 sweet potatoes, well-chopped
5 cups rice
1 vegetable bouillon cube
5 tsp salt
pepper
1/2 tsp hot pepper

Directions:

In one big pot or vat, saute chopped garlic and onions.
When translucent, add tomato paste and mix it in thoroughly.
Then add water (about 10 cups)- when it boils add vegetable bouillion cube, beans, carrots and yams, pepper, hot pepper and salt.
Boil until beans are tender.
Then add rice.
Boil 10 minutes covered, then 10 minutes uncovered.
Don't stir until the very end.
You may need to add some more water.
If it is too watery, boil it uncovered some more.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	322.99 Kcal (1352 kJ)
Calories from fat	63.04 Kcal
		% Daily Value*
Total Fat	7g	11%
Sodium	708.39mg	30%
Potassium	247.71mg	5%
Total Carbs	55.07g	18%
Sugars	3.49g	14%
Dietary Fiber	2.57g	10%
Protein	5.12g	10%
Vitamin C	5.4mg	9%
Vitamin A	0.3mg	11%
Iron	2.5mg	14%
Calcium	30.3mg	3%

Amount Per 100 g
Calories	185.39 Kcal (776 kJ)
Calories from fat	36.19 Kcal
		% Daily Value*
Total Fat	4.02g	11%
Sodium	406.61mg	30%
Potassium	142.19mg	5%
Total Carbs	31.61g	18%
Sugars	2g	14%
Dietary Fiber	1.48g	10%
Protein	2.94g	10%
Vitamin C	3.1mg	9%
Vitamin A	0.2mg	11%
Iron	1.5mg	14%
Calcium	17.4mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

6.5

Points
8

PointsPlus

Good Points

saturated fat free,
cholesterol free

Bad Points

High in Sodium

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