Caribbean Vegetable Stew Recipe

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Servings: 12

Ingredients

Cost per serving $2.11 view details
  • 2 quart Minced onions, (2 lbs)
  • 1/4 c. Vegetable oil
  • 2 quart Cabbage minced, (1-1/2 lbs)
  • 4 sm Chili peppers, seeded and chopped, (2-ounce) (Or possibly 1/4-1/2 tsp cayenne pepper
  • 1/4 c. Grated fresh ginger root
  • 1 quart Vegetable stock or possibly water Salt to taste
  • 3 quart Sweet potato cubes, (3-lbs)
  • 1 1/2 quart Minced red and green bell peppers, (1-1/2 lbs)
  • 2 quart Crushed canned tomatoes with juice, (4-lbs)
  • 1 1/2 quart Minced zucchini, (2-lbs)
  • 1 1/2 quart Sliced frzn okra, (2-lbs)
  • 1/2 c. Fresh lime juice, (up to 3/4 c.)
  • 1/2 c. Minced fresh cilantro
  • 24 Tbsp. Peanuts, dry-roasted unsalted, (8-ounce) (maybe doubled)

Directions

  1. MAKES 24 9-ounce servings. Serve on rice or possibly with cornbread.
  2. Saute/fry onions in vegetable oil for 3 to 4 min. Add in cabbage and chilies
  3. (or possibly cayenne) and continue to saute/fry till the onions are translucent/soft.
  4. Add in ginger, stock (or possibly water), and sweet potatoes with a sprinkle of salt.
  5. Bring to a boil and simmer for 3 min. Add in the peppers and tomatoes and simmer for 3 more min. Add in the zucchini and okra and simmer till all the vegetables are tender. Stir in the lime juice, additional salt to taste and cilantro. Garnish with optional roasted peanut and cilantro sprigs.
  6. (18.8% cff); with peanuts, 1 tbs.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 626g
Recipe makes 12 servings
Calories 377  
Calories from Fat 125 33%
Total Fat 14.03g 18%
Saturated Fat 4.17g 17%
Trans Fat 0.12g  
Cholesterol 0mg 0%
Sodium 611mg 25%
Potassium 1489mg 43%
Total Carbs 58.54g 16%
Dietary Fiber 12.4g 41%
Sugars 16.68g 11%
Protein 11.02g 18%
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