African Vegetable Stew Recipe

Name: African Vegetable Stew
Prep time: 15 min
Cook time: 70 min
Total time: 85 min
Yield: Serves 1 or more
Ingredients: 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)

Experience the warm embrace of Africa with this vibrant vegetable stew! Cinnamon takes center stage, its fragrant warmth weaving through a medley of vegetables and spices for a truly unique and satisfying flavor profile. This hearty and healthy stew is perfect for a weeknight meal or a special occasion.

Prep Time 15 mins

Cook Time 70 mins

Calories 255.4 kcal

Protein 21g

Rating 4.0 (7 Reviews)

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Recipe adapted from Food.com. Standardized by Forktionary.

Ingredients for 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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How to Make 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

Carbs

17g

Recipe Tags (Choose a tag and find related recipes!)

Time To Make Course Main Ingredient Cuisine Preparation Occasion Main Dish Beans Rice Vegetables African Fall Vegetarian Winter Stove Top Dietary Seasonal Inexpensive Lentils Pasta Rice And Grains Long Grain Rice Carrots Equipment Presentation Served Hot 4 Hours Or Less