Spicy African Stew Recipe

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Ingredients:

Serving

6 small potatoes
3 carrots , quartered lengthwise and cut into 2 inch lengths
1 cup green beans, cut diagonally into 2 inch lengths
1 tbsp vegetable oil
2 tsp minced garlic
1 tsp freshly grated gingerroot
6 scallions, green and white parts,cut diagonally into 2 inch lengths
1 bell pepper , cut into 1/2 inch pieces
1 -4 hot pepper , cut into 1/4 inch pieces
1 small cabbage, cut into 8 wedges
1 tsp turmeric
1 tsp fresh ground black pepper
salt

Directions:

Put the potatoes in a medium saucepan with salted water to cover.
Bring to a boil and cook until the potatoes are almost tender.
Add the carrots and beans; boil 5 minutes.
Drain and set aside.
In a skillet, heat the oil and cook the garlic, ginger, scallions and peppers, stirring.
Gently mix in the potatoes, carrots and beans.
Top with the cabbage wedges and sprinkle with the turmeric.
Cover and let steam for a few minutes, being careful not to overcook the vegetables.
Stir gently and transfer to a serving dish.
Top with black pepper and salt.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	199.98 Kcal (837 kJ)
Calories from fat	20.92 Kcal
		% Daily Value*
Total Fat	2.32g	4%
Sodium	124.3mg	5%
Potassium	909.34mg	19%
Total Carbs	42.13g	14%
Sugars	12.83g	51%
Dietary Fiber	10.74g	43%
Protein	5.18g	10%
Vitamin C	85.4mg	142%
Vitamin A	2.1mg	70%
Iron	10.2mg	57%
Calcium	131.6mg	13%

Amount Per 100 g
Calories	53.74 Kcal (225 kJ)
Calories from fat	5.62 Kcal
		% Daily Value*
Total Fat	0.62g	4%
Sodium	33.4mg	5%
Potassium	244.37mg	19%
Total Carbs	11.32g	14%
Sugars	3.45g	51%
Dietary Fiber	2.89g	43%
Protein	1.39g	10%
Vitamin C	22.9mg	142%
Vitamin A	0.6mg	70%
Iron	2.7mg	57%
Calcium	35.4mg	13%

* 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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