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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