Caribbean Vegetable Stew
Recipe type: main dish
Cuisine: Caribbean style
Prep time:
Cook time:
Total time:
Serves: 4
Lime, ginger, and cilantro lend vibrancy to this unusual stew. Serve the stew on rice or with a fresh crusty bread.
Ingredients
- 2 cups chopped onions
- 2 tablespoons vegetable oil
- 3 cups chopped cabbage
- 1 fresh chile, minced (seeded for a milder "hot"), or ¼ teaspoon cayenne
- 1 tablespoon grated fresh ginger root
- 2 cups water
- 3 cups diced sweet potatoes, cut into ½ to ¾-inch cubes
- salt to taste
- 2 cups undrained chopped fresh or canned tomatoes
- 2 cups fresh or frozen sliced okra
- 3 tablespoons fresh lime juice
- 2 tablespoons chopped fresh cilantro
- chopped peanuts
- sprigs of cilantro (optional)
Instructions
- In a nonreactive soup pot sauté the onions in the oil on medium heat for 4 or 5 minutes.
- Add the cabbage and diced chile or cayenne and continue to sauté, stirring often, until die onions are translucent, about 8 minutes.
- Add the grated ginger and the water, cover the pot, and bring to a boil.
- Stir in the sweet potatoes, sprinkle with salt, and simmer for 5 or 6 minutes, until the potatoes are barely tender.
- Add the tomatoes, okra, and lime juice.
- Simmer until all of the vegetables are tender, about 15 minutes.
- Stir in the cilantro and add more salt to taste.
- Sprinkle the stew with chopped peanuts. Top with a few sprigs of cilantro, if you like.
Notes
PER 8-OZ SERVING: 117 CALORIES, 2.5 G PROTEIN, 3.3 G FAT, 21.2 G CARBOHYDRATE, 33 MG SODIUM. 0 MG CHOLESTEROL.
If you have the time, sautéed tempeh cubes make an excellent garnish. For a richer flavor, add ½ cup of coconut milk
If you have the time, sautéed tempeh cubes make an excellent garnish. For a richer flavor, add ½ cup of coconut milk
Lime, ginger, and cilantro lend vibrancy to this unusual stew. Serve the stew on rice or with a fresh crusty bread.
PER 8-OZ SERVING: 117CALORIES, 2.5 G PROTEIN, 3.3 G FAT, 21.2 G CARBOHYDRATE, 33 MG SODIUM. 0 MG CHOLESTEROL.
If you have the time, sautéed tempeh cubes make an excellent garnish. For a richer flavor, add ½ cup of coconut milk
