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African Vegetable Stew
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Rating: 4.0/5 (41 votes cast)

Meal Type: Side Dish, Lunch
Prep Time:
Cooking Time:
Total Time:
Cook Method: Stove
Difficulty: Easy
Cuisine: African
     Serving Size: 4 - Change
Nutritional Facts
Servings Per Recipe: 4

Amount Per Serving
Calories 566
% Daily Value**
Total Fat 4g
Saturated Fat 0g
Unsaturated Fat 2g
Cholesterol 0mg
Sodium 82mg
Total Carbohydrate 121g
Dietary Fiber 20g
Sugars 12g
Protein 17g
Vitamin A  35%Vitamin C  94%
Calcium  11%Iron  32%
Potassium  69%Vitamin E  7%
** Percentage Daily Values are based on a 2000 calorie diet.
*Nutritional Data from USDA SR21 Database. Nutritional information is estimated and may vary.

African Vegetable Stew

Recipe Tags: Soup Recipes

Date Added: June 03, 2015


1 Onion (very large) chopped
1 Swiss Chard bunch
1 can Garbanzo Bean
1/2 cup Raisin
1/2 cup Rice raw
2 Yams
4 Fresh Tomatoes (or large can)
1 Garlic clove (or more to taste)
Salt to taste
Pepper to taste
Hot Sauce to taste
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1. Fry onion, garlic and white stems of chard until barely limp.

2. Add chopped greens and fry a bit. Either peel the yams or scrub them well with a vegetable brush, then slice them into thick slices.

3. Add garbanzos, raisins, yams, tomatoes, salt and pepper.

4. Cook a couple of minutes. Make a well in the center of the mixture in the pot.

5. Put the rice in the well and pat it down until it's wet.

6. Cover and cook until rice is done, about 25 minutes.

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Dietary Notes:
This recipe is very low-sodium with 81.5mg per serving, low-saturated fat with 0.25g per serving and low-cholesterol with 0mg per serving

This recipe is high in Vitamin A with 35% of your daily recommended intake per serving. This recipe is high in Vitamin C with 94% of your daily recommended intake per serving.
Food Allergy Information:
This recipe contains potential food allergens and will effect people with Wheat, Beans, Gluten, Tomato, Rice, Garlic, Fructose Malabsorption, Onion allergies.
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