AFRICAN VEGETABLE STEW

African Vegetable Stew image

This is a different kind of stew as the cinnamon is the promident smell as it is cooking, but blends in with the other spices and flavors creating a nicely flavored vegetable stew.

Provided by LUv 2 BaKE

Categories Stew

Time 1h10m

Yield 6 serving(s)

Number Of Ingredients 16

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Ingredients

1 tablespoon non-hydrogenated margarine
1 cup onion, chopped
1/2 cup parsley, chopped
2 garlic cloves, minced
1 teaspoon cinnamon
1/2 teaspoon turmeric
1/2 teaspoon pepper
1/4 teaspoon ginger
5 cups water
1 cup carrot, sliced
1/2 cup dried lentils, rinsed (I like red lentils or a mixture of red and brown)
1 cup long grain rice, uncooked
15 ounces whole tomatoes, undrained, chopped
10 ounces frozen green peas
9 ounces frozen green beans
salt and pepper

Steps:

Melt margarine over medium heat in a large saucepan; add onion, parsley, garlic, cinnamon, turmeric, pepper and ginger; stir occasionally until onion is tender - add some water if it begins to stick.
Stir in water, carrot and lentils; boil, then reduce heat and cover to simmer 25 minutes.
Stir in rice, and undrained tomatoes; boil, then reduce heat and cover to simmer for 20 minutes.
Stir in peas, beans and salt and pepper to taste; boil, then reduce heat and cover to simmer 5 minutes or till tender.
If desired, serve with a dollop of yogurt or sour cream - 1 serving = 275 cal, 3g fat, 56g carb, 10g fibre, 12 g pro.

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