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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (463g) Recipe makes 6 servings The following items or measurements are not included below: non-hydrogenated margarine |
||
| Calories 255 | ||
| Calories from Fat 8 | (3%) | |
| Amount Per Serving | %DV | |
| Total Fat 0.9g | 1% | |
| Saturated Fat 0.2g | 1% | |
| Monounsaturated Fat 0.2g | ||
| Polyunsaturated Fat 0.4g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 83mg | 3% | |
| Potassium 632mg | 18% | |
| Total Carbohydrate 52.2g | 17% | |
| Dietary Fiber 10.8g | 43% | |
| Sugars 7.5g | ||
| Protein 10.8g | 21% | |
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African Vegetable Stew
By: LUv 2 BaKE
May 29, 2006
This is a different kind of stew as the cinnamon is the promident smell as it is cooking, but blends in with the other spices and flavors creating a nicely flavored vegetable stew.
SERVES 6
Ingredients
- 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
Directions
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.
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- Course > Main Dish > Stews
- Main Ingredient > Vegetables > Carrots
- Main Ingredient > Pasta, Rice & Grains > Rice > Long-grain rice
- Main Ingredient > Beans > Lentils
- Cuisine > African
- Preparation > Time to Make > < 4 hours
- Preparation > Inexpensive
- Preparation > Equipment > Stove Top
- Preparation > Presentation > Served Hot
- Occasion > Seasonal > Fall
- Occasion > Seasonal > Winter
- Dietary > Vegetarian
Featured Reviews for This Recipe
From: Andi of Longmeadow Farm
On Jun 27, 2008
I followed this pretty much exactly, and maybe added a bit more turmeric. This was so terrific, and even though quite hot here in Maryland, this really made the day very special. This had a wonderful bite, with the cinnamon, lentils and ginger. I topped mine off with some yogurt and will make this again, most likely a lot in the fall time. Very easy to put together, and especially loved the parsley addition too. Thanks, Luv2Bake. Made for ZWT4 June 2008.
From: Sydney Mike
On Jun 25, 2008
VERY NICE TASTING SOUP! Since I almost never have margarine on hand (except for the soft, spreadable kind in a tub) I used unsalted butter, & the garlic cloves were large ones, & all other ingredients were as listed, although I did top my bowl with some shredded colby jack cheese! Made for an enjoyable & healthy lunch ~ Thanks for sharing! [Made & reviewed while touring South & Central America on the Zaar World Tour 4]
From: Sarah_Jayne
On Jun 23, 2008
This was a good and hearty meal. I also used brown rice and because I didn't have fresh parsley I used some fresh cilantro I had that needed to be used up. I also had to skip the beans because I didn't have any of those either. Despite all of that this tasted good and was really filling. Made for ZWT4.
From: Rob R.
On Jun 23, 2006
A great recipe. I substituted brown rice (earlier in the cookiing process) and 100 grams of cheddar cheese cubes for added some richness.
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