Haitian Food Legume Recipe: A Delicious And Nutritious Meal

Introduction

Ingredients

• 1 lb beef (or your preferred protein)
• 1 lb cabbage
• 1 lb eggplant
• 1 lb carrots
• 1 lb spinach
• 1 lb malanga (taro root)
• 1 lb chayote (vegetable pear)
• 1 cup tomato sauce
• 1 onion
• 4 cloves of garlic
• 1 scotch bonnet pepper (optional)
• 2 tablespoons olive oil
• 1 tablespoon thyme
• 1 tablespoon parsley
• 1 tablespoon salt
• 1 tablespoon pepper

Instructions

1. Wash and cut all the vegetables into small pieces.
2. Cut the beef into small pieces and season with thyme, parsley, salt, and pepper.
3. In a large pot, heat the olive oil and sauté the onions and garlic until golden brown.
4. Add the seasoned beef and cook until browned.
5. Add the tomato sauce and stir well.
6. Add all the vegetables, except for the spinach.
7. Add enough water to cover the vegetables and bring to a boil.
8. Reduce heat to medium and let simmer for 30-40 minutes or until the vegetables are tender.
9. Add the spinach and let cook for an additional 5 minutes.
10. Remove from heat and let cool for a few minutes.
11. Serve with rice and enjoy!

Nutrition

• Beef: rich in protein, iron, and vitamin B12.
• Cabbage: low in calories and high in vitamin C, fiber, and antioxidants.
• Eggplant: low in calories and high in fiber and antioxidants.
• Carrots: high in vitamin A, fiber, and antioxidants.
• Spinach: high in iron, calcium, and vitamins A and C.
• Malanga: high in fiber, potassium, and vitamin C.
• Chayote: low in calories and high in fiber, vitamin C, and potassium.

Conclusion