This savory vegetarian dish gives variety to your dinner routine while offering vitamin K and vitamin C. Skip the meat and switch to a low-fat coconut milk to help keep saturated fat low without sacrificing satiety. Remember to serve over a whole grain, such as brown rice or couscous for extra fiber and vitamins.
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1 can chickpeas, drained and rinsed
2 medium sweet potatoes, cut into 1- to 2-inch cubes
2 large carrots, sliced
1 bell pepper, cut into 1- to 2-inch cubes
1 onion, sliced
½ can of light coconut milk (about 7 oz)
1 cup unsalted vegetable broth
1 tsp olive oil
¼ tsp salt
1 tsp Chinese 5-spice powder
1 tsp cumin
½ tsp cayenne pepper
½ tsp turmeric
2 tsp freshly minced ginger root
½ cup unsalted peanuts
1 cup brown rice
- Cook rice according to directions.
- Steam sweet potatoes and carrots until fork tender. Set aside.
- Heat oil over medium heat. Add onions and sauté for 3 minutes, then add bell peppers and sauté for another 3 minutes. Add coconut milk and vegetable broth as well as all spices, including minced ginger root.
- Add chickpeas, sweet potatoes and carrots. Stir gently to combine, then reduce heat to low-medium. Let simmer uncovered for 10 minutes, then reduce heat to low.
- Once sauce thickens (about 5 minutes), add peanuts.
- Serve over brown rice.
Makes 6 servings
Total fat: 11g
Saturated fat: 2.5g
Trans fat: 0g
Total Carbohydrate: 57g
Recipe provided by Digestive Disease Health Team Dietitians