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Рецепт African Style Vegetables In Coconut Milk

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0 голосов | 1352 визита
Порций: 4

Ингредиенты

Cost per serving $0.98 view details
  • Ghee -=Or possibly=- vegetable oil" unit="tb" qty="
  • 3 x Whole cloves
  • 1 lrg Onion, minced
  • 2 x Garlic cloves, crushed
  • 1 c. Potatoes, cubed
  • 2 c. Carrots, diced
  • 2 c. Green beans, minced
  • 1/2 Tbsp. Berbere
  • 1/2 Tbsp. Hungarian paprika
  • 1/2 c. Coconut lowfat milk Salt & pepper Cilantro, minced

Инструкции

  1. Heat ghee or possibly vegetable oil with the whole cloves over low heat. When warm, add in the onions & garlic & saute/fry, stirring occasionally, for a few moments. Add in the carrots & potatoes & continue to saute/fry for 5 min, stir to prevent sticking. Add in the green beans & saute/fry for just a few more min.
  2. Slowly stir in the coconut lowfat milk. Use only as much as you need to create a thick sauce: the vegetables shouldn't be swimming in lowfat milk.
  3. Carefully bring to a boil, reduce heat & simmer till the vegetables are cooked, 15 to 20 min. Stir occasionally otherwise the lowfat milk & vegetables will burn. Garnish with cilantro.
  4. Serve with an Ethiopian Lentil stew or possibly with an Indian dal to mix cuisines, & bread.
  5. If you prefer the vegetables to be hotter, add in more berbere. It is best if this dish is made ahead of time & then left to let the flavours marry. In place of cilantro, use fresh parsley.

Nutrition Facts

Amount Per Serving %DV
Serving Size 212g
Recipe makes 4 servings
Calories 177  
Calories from Fat 3 2%
Total Fat 0.57g 1%
Saturated Fat 0.31g 1%
Trans Fat 0.0g  
Cholesterol -6mg -2%
Sodium 50mg 2%
Potassium 725mg 21%
Total Carbs 36.71g 10%
Dietary Fiber 12.1g 40%
Sugars 4.79g 3%
Protein 8.11g 13%
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