White Yam Stew

• 份量: 6 servings
• 准备时间: 20 minutes
• 总时间: 50 minutes

配料

1 tablespoon olive oil

1 medium brown onion (chopped)

3 cloves garlic (minced)

1/2 red capsicum (chopped)

1 medium tomato (chopped)

2 spring onions (chopped)

2 sprigs thyme

1 cup vegetable broth

1 cup coconut milk

1 bay leaf

450g white yam (washed, peeled, and diced)

1/4 teaspoon allspice

3/4 teaspoon salt

步骤

Place a saucepan over medium heat.

Add avocado oil. Once it is heated, add chopped onions and sauté for about 2 minutes or until they turn translucent.

Once they are soft, add minced garlic and sauté for a minute.

Next, add diced capsicum and cook for another minute.

Add chopped tomatoes, green onions, fresh thyme springs, vegetable broth, coconut milk, bay leaf, and diced white yam.

Bring the mixture to a boil and reduce the heat to let it simmer for about 20 minutes or until the white yam is tender.

Season with salt and serve.

营养

• 卡路里: 204 kcal
• 总脂肪: 11 g
• 饱和脂肪: 7 g
• 不饱和脂肪: 3 g
• 钠: 462 mg
• 总碳水化合物: 27 g
• 膳食纤维: 4 g
• 总糖: 3 g
• 蛋白质: 3 g