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Thursday, April 30, 2015

African Vegetable Stew

Total Time: 1 hr 10 mins Preparation Time: 20 mins Cook Time: 50 mins

Ingredients

  • Servings: 6
  • 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

Recipe

  • 1 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.
  • 2 stir in water, carrot and lentils; boil, then reduce heat and cover to simmer 25 minutes.
  • 3 stir in rice, and undrained tomatoes; boil, then reduce heat and cover to simmer for 20 minutes.
  • 4 stir in peas, beans and salt and pepper to taste; boil, then reduce heat and cover to simmer 5 minutes or till tender.
  • 5 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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