Ingredientes para African Vegetable Stew
- 2 tablespoons Non Hydrogenated Margarine
- 1 medium chopped Onion
- 1/4 cup chopped fresh Parsley
- 2 cloves minced Garlic
- 1 teaspoon ground Cinnamon
- 1 teaspoon ground Turmeric
- 1/2 teaspoon black Pepper, plus more to taste
- 1 inch piece of grated Ginger
- 4 1/4 cups Water
- 1 cup chopped Carrot
- 1 cup brown or green Dried Lentils
- 1 cup uncooked Long Grain Rice
- 1 (14.5 ounce) can undrained diced Tomatoes
- 1 cup Frozen Green Peas
- 1 cup Frozen Green Beans
- Salt to taste
- Plain Yogurt (optional, for garnish)
- Sour Cream (optional, for garnish)
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Cómo preparar African Vegetable Stew
- Melt 2 tablespoons of margarine over medium heat in a large saucepan.
- Add 1 medium chopped onion, 1/4 cup chopped fresh parsley, 2 cloves minced garlic, 1 teaspoon ground cinnamon, 1 teaspoon ground turmeric, 1/2 teaspoon black pepper, and 1 inch piece of grated ginger.
- Stir occasionally until the onion is softened, about 5 minutes. Add 1/4 cup of water if it begins to stick.
- Stir in 4 cups of water, 1 cup chopped carrots, and 1 cup brown or green lentils.
- Bring to a boil, then reduce heat to low, cover, and simmer for 25 minutes.
- Stir in 1 cup of uncooked rice and 1 (14.5 ounce) can of undrained diced tomatoes.
- Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes.
- Stir in 1 cup of frozen peas, 1 cup of frozen green beans, and salt and pepper to taste.
- Bring to a boil, then reduce heat to low, cover, and simmer for 5 minutes, or until the vegetables are tender.
- Serve hot. Optional: Garnish with a dollop of plain yogurt or sour cream per serving. (1 serving ≈ 275 calories, 3g fat, 56g carbs, 10g fiber, 12g protein)
Nutrition Information (Approximate per serving)
Sodium
3 g
Sugar
29g
Fat
1g
Carbs
17g
