Sancocho, a hearty Caribbean stew, offers a taste of island "comfort food." Serve this meatless version with Jamaican Cook-Up Rice (recipe this page) or any other rice dish. Look for plantains in large supermarkets or Latin or Hispanic food shops.
- 1 Tbs. canola oil
- 1 medium yellow onion, diced
- 1 medium green bell pepper, diced
- 8 oz. white mushrooms, sliced
- 1 or 2 jalapeno peppers, seeded and minced
- 2 cups vegetable stock, canned broth or water
- 14-oz. can stewed tomatoes
- 2 large carrots, peeled and diced
- 1 large green plantain, peeled and coarsely chopped
- 1 large boiling potato, peeled and diced
- 2 Tbs. minced fresh parsley
- 1 Tbs. chopped fresh oregano or 1 tsp. dried oregano
- 1/2 tsp. freshly ground black pepper
- 1/2 tsp. salt
In large pot, heat oil over medium heat. Add onion, bell pepper, mushrooms and jalapeños and cook, stirring often, until vegetables begin to soften, about 7 minutes.
Stir in vegetable stock, stewed tomatoes, carrots, plantain, potato and seasonings and bring to a simmer. Cook over medium-low heat, stirring occasionally, until potato and carrots are tender, about 25 minutes. Serve hot.
- Calories: 198
- Carbohydrate Content: 39 g
- Fat Content: 4 g
- Fiber Content: 5 g
- Protein Content: 5 g
- Sodium Content: 92 mg