West African Vegetable Stew Recipe

Looking for an easy West African Vegetable Stew recipe? Learn how to make West African Vegetable Stew using healthy ingredients.


Submitted by heatherlowry

Makes 6 servings



Easy, hearty, vegetarian dish. Great served over rice

Recipe Ingredients for West African Vegetable Stew

1 tablespoon vegetable oil
2 cups sliced onions
2 cloves garlic, minced
1 pound sweet potato, peeled and cut into 1/4-inch half slices
1 large tomato, coarsely chopped
1/2 cup raisins
1/2 teaspoon ground cinnamon
1/2 teaspoon crushed red pepper
16 oz chicken broth
15 ounce chick peas, rinsed and drained
4 cups spinach

Recipe Directions for West African Vegetable Stew

  1. Heat oil in skillet. Add onion and garlic. Cook until onion is tender.

  2. Add potatoes and tomatoes. Cook 5 minutes. Add raisins, cinnamon, red pepper, broth and water. Heat to a boil. Cover and cook over low heat 15 minutes.

  3. Add chickpeas and spinach. Heat through. Serve over cooked rice or couscous, if desired.

Categories

Main Dish

Nutrition Facts
Serving Size 326.4g
Amount Per Serving
Calories
249
Calories from Fat
35
% Daily Value*
Total Fat
3.9g
6%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
500mg
21%
Potassium
884mg
25%
Total Carbohydrates
47.6g
16%
Dietary Fiber
7.7g
31%
Sugars
14.8g
Protein
8.3g
Vitamin A 335% Vitamin C 51%
Calcium 10% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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