African Vegetable Stew Recipe

Ingredients for African Vegetable Stew

• Non Hydrogenated Margarine
• 1 medium onion, chopped
• 1/4 cup chopped fresh parsley
• Garlic Cloves
• 1 teaspoon ground cinnamon
• 1 teaspoon ground turmeric
• Pepper to taste
• 1 inch piece of ginger, grated
• 4 cups water
• 1 cup chopped carrots
• Dried Lentils
• Long Grain Rice
• Whole Tomatoes
• Frozen Green Peas
• Frozen Green Beans
• Salt And Pepper

How to Make African Vegetable Stew

1. Melt 2 tablespoons of margarine over medium heat in a large saucepan.
2. 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.
3. Stir occasionally until the onion is softened, about 5 minutes. Add 1/4 cup of water if it begins to stick.
4. Stir in 4 cups of water, 1 cup chopped carrots, and 1 cup brown or green lentils.
5. Bring to a boil, then reduce heat to low, cover, and simmer for 25 minutes.
6. Stir in 1 cup of uncooked rice and 1 (14.5 ounce) can of undrained diced tomatoes.
7. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes.
8. Stir in 1 cup of frozen peas, 1 cup of frozen green beans, and salt and pepper to taste.
9. Bring to a boil, then reduce heat to low, cover, and simmer for 5 minutes, or until the vegetables are tender.
10. 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)