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.