African Vegetable Stew

Nutrition

Ingredients

Directions

1. 1

   Melt margarine over medium heat in a large saucepan

2. 2

   Add onion , parsley , garlic , cinnamon , turmeric , pepper and ginger

3. 3

   Stir occasionally until onion is tender - add some water if it begins to stick

4. 4

   Stir in water , carrot and lentils

5. 5

   Boil , then reduce heat and cover to simmer 25 minutes

6. 6

   Stir in rice , and undrained tomatoes

7. 7

   Boil , then reduce heat and cover to simmer for 20 minutes

8. 8

   Stir in peas , beans and salt and pepper to taste

9. 9

   Boil , then reduce heat and cover to simmer 5 minutes or till tender

10. 10

    If desired , serve with a dollop of yogurt or sour cream - 1 serving = 275 cal , 3g fat , 56g carb , 10g fibre , 12 g pro