Spicy Vegetables Recipe

Summary

Preparation Time20 MinCooking Time30 Min
Ready In50 MinDifficulty LevelEasy
Health IndexHealthyServings2
CourseMethod
DishMain Ingredient
Interest Group

Ingredients

 Canola oil3 Tablespoon
 Onions2 , sliced
 Garlic2 Clove (10 gm), finely chopped
 Carrots2 , diced
 Ground cumin1⁄4 Teaspoon
 Nutmeg1 Pinch
 Ground ginger1 Pinch
 Hot red pepper flakes1 Pinch
 Parsnips2 , diced
 Reduced sodium tomato juice2 Cup (32 tbs)
 Zucchini1 , sliced
 Yellow squash1 , sliced
 Canned chickpeas1 Can (10 oz), drained, rinsed
 Dark raisins1⁄2 Cup (8 tbs)
 Pepper1⁄8 Teaspoon

Nutrition Facts

Serving size

Calories 843 Calories from Fat 223

% Daily Value*

Total Fat 27 g41.2%

Saturated Fat 2.1 g10.6%

Trans Fat 0.1 g

Cholesterol 0 mg

Sodium 641.2 mg26.7%

Total Carbohydrates 140 g46.8%

Dietary Fiber 27 g108%

Sugars 62.6 g

Protein 23 g46.9%

Vitamin A 218.7% Vitamin C 212%

Calcium 20.3% Iron 26.8%

*Based on a 2000 Calorie diet

Directions

MAKING
1. In a skillet, heat oil, add onions, garlic and sauté until soft and slightly browned, add in carrots and sauté until soft.
2. Now, add cumin, nutmeg, ginger, red pepper flakes and cook another 3 minutes, add parsnips, tomato juice, cover and simmer for 12 minutes until vegetables are cooked.
3. Add zucchini, yellow squash and chick peas and simmer again for another 20 minutes till vegetables are cooked.

SERVING
4. Stir in raisin and peppers.
5. Serve hot.
Quantcast