Serves 8
In this dish, colorful vegetables are simmered in a flavorful sauce and served over aromatic basmati or jasmine rice. For a mild dish, use the smaller amount of dried red pepper flakes. Increase the amount for a more fiery version.
½ cup water
2 tablespoons soy sauce
1 onion, thinly sliced
4 garlic cloves, minced
1 pound yams, peeled and cut into wedges
1 15-ounce can crushed tomatoes
2 teaspoons ground coriander
1 teaspoon ground cumin
½–1 teaspoon red pepper flakes
½ teaspoon turmeric
½ teaspoon ginger powder (or 2 teaspoons fresh ginger, grated)
½ cup water
1 15-ounce can garbanzo beans, including liquid
½ pound fresh green beans, trimmed and cut into 1-inch pieces (about 2 cups)
1 red bell pepper, cut into thin strips
2 teaspoons grated lemon rind (lemon zest)
1 tablespoon lemon juice
1 tablespoon soy sauce
6 cups cooked basmati or jasmine rice (2 cups raw)
Heat ½ cup of water and 1 tablespoon of soy sauce in a large pot. Add the chopped onion and garlic. Cook until the onion is very soft, about 5 minutes. Add the yam, crushed tomatoes, coriander, cumin, red pepper flakes, turmeric, ginger, and ½ cup of water. Cover and simmer 5 minutes.
Add the garbanzo beans with their liquid and the green beans, then cover and simmer 5 more minutes. Add the bell pepper and lemon rind and simmer until the yams and green beans are tender when pierced with a sharp knife, about 10 minutes. Stir in the lemon juice and remaining soy sauce. Serve over cooked rice.
Per serving: 286 calories; 7 grams protein; 62 grams carbohydrate; 1 gram fat; 166 mg sodium; 0 mg cholesterol