Caribbean Vegetables

Vegetarian
Gluten Free
Dairy Free
Health score
38%
Caribbean Vegetables
45 min.
4
131kcal

Suggestions


Craving a vibrant and flavorful side dish that's both healthy and easy to make? Look no further than these Caribbean Vegetables! Bursting with the warm, comforting spices of the islands, this recipe is a delicious way to add some sunshine to your plate. Forget boring sides – this dish is a vegetarian, gluten-free, and dairy-free powerhouse of flavor that will have everyone asking for seconds.

Imagine the sweet, earthy notes of sweet potato mingling with the subtle bitterness of zucchini, all brought to life with a carefully crafted blend of ginger, cilantro, and parsley. The allspice and coriander add a touch of exotic warmth, while a hint of black pepper provides just the right amount of zing. And the best part? This recipe comes together in just 45 minutes, making it perfect for busy weeknights or relaxed weekend gatherings.

Whether you're a seasoned cook or just starting out in the kitchen, this recipe is incredibly forgiving and easy to adapt to your personal preferences. It's a great way to sneak in some extra veggies, and the vibrant colors make it a feast for the eyes as well as the palate. Get ready to transport your taste buds to the Caribbean with this irresistible and healthy side dish!

Ingredients

  • 0.1 teaspoon pepper black
  • 0.5 cup less-sodium chicken broth fat-free
  • tablespoon cilantro leaves fresh chopped
  • tablespoon ginger fresh grated peeled
  • 0.5 teaspoon parsley fresh chopped
  • 0.1 teaspoon ground allspice 
  • 0.5 teaspoon ground coriander seeds 
  • teaspoons olive oil 
  • 0.1 teaspoon salt 
  • pound sweet potatoes and into peeled chopped
  • 2.3 cups zucchini chopped

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Add sweet potato; saute 5 minutes.
  3. Add chicken broth and next 7 ingredients (chicken broth through pepper); cook 15 minutes or until potato is tender.
  4. Add zucchini; cook 2 minutes.

Nutrition Facts

Calories131kcal
Protein8.44%
Fat15.93%
Carbs75.63%

Properties

Glycemic Index
49.75
Glycemic Load
11.53
Inflammation Score
-10
Nutrition Score
12.699565169604%

Flavonoids

Apigenin
0.04mg
Luteolin
0.03mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.52mg

Nutrients percent of daily need

Calories:130.69kcal
6.53%
Fat:2.39g
3.68%
Saturated Fat:0.36g
2.27%
Carbohydrates:25.56g
8.52%
Net Carbohydrates:21.29g
7.74%
Sugar:6.56g
7.29%
Cholesterol:0mg
0%
Sodium:257.14mg
11.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.85g
5.71%
Vitamin A:16235.77IU
324.72%
Manganese:0.44mg
21.92%
Vitamin C:15.41mg
18.68%
Vitamin B6:0.36mg
17.9%
Fiber:4.27g
17.09%
Potassium:585.25mg
16.72%
Copper:0.22mg
11.07%
Vitamin B5:1.09mg
10.89%
Magnesium:42.99mg
10.75%
Phosphorus:84.77mg
8.48%
Vitamin B2:0.14mg
8.37%
Vitamin B1:0.12mg
8.2%
Folate:29.8µg
7.45%
Vitamin K:6.86µg
6.54%
Iron:1.07mg
5.92%
Vitamin B3:1.13mg
5.63%
Calcium:49.21mg
4.92%
Vitamin E:0.67mg
4.5%
Zinc:0.59mg
3.93%
Selenium:1.53µg
2.18%
Source:My Recipes