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Ингредиенты
- 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
- 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.
- 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.
- 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.
- Serve with an Ethiopian Lentil stew or possibly with an Indian dal to mix cuisines, & bread.
- 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.
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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% |
