African Vegetable Stew
"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."
photo by Sarah_Jayne
- Ready In:
- 1hr 10mins
- Ingredients:
- 16
- 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
- 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.
- Stir in water, carrot and lentils; boil, then reduce heat and cover to simmer 25 minutes.
- Stir in rice, and undrained tomatoes; boil, then reduce heat and cover to simmer for 20 minutes.
- Stir in peas, beans and salt and pepper to taste; boil, then reduce heat and cover to simmer 5 minutes or till tender.
- 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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Reviews
-
I am busy preparing this stew for tonight's dinner, Monday is my vegetarian day, i am following the exact ingredients except i didn't add the teaspoon of cinnamon but instead added a stick of Ceylon Cinnamon.
-
Excellent- very filling stew. Followed the recipe as written. Thanks! -
Really enjoyed it! I didn't add the rice or the lentils and it still turned out a treat :)
-
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. -
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]
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RECIPE SUBMITTED BY
Hi!
Thanks for visiting my page! I just graduated with a Bachelor of Science in Human Nutritional Sciences in May 2008 after 5 years of hard work. My hard work paid off as I was accepted to a post graduate dietetic internship which I am currently completing and will be done in June. The internship allows me achieve professional designation as a registered dietitian. This is a very exciting but also a very busy time for me so I have not been contributing to zaar nearly as much as i'd like to.
I have always loved baking and cooking and looking for healthier recipes or ways to make recipes healthier to fit into my lifestyle. I am pesco-vegetarian as I do not want animals to suffer for my consumption.
I also love to be active in individual sports and train year round for triathlon. I am both an active racer and volunteer. The distance I prefer most is the Sprint distance - 750m swim, 20km bike, 5km run. This upcoming race season marks my 16th year of participating in triathlon. I love it just as much, if not more, than I did 16 years ago!! I also have a newfound love for Iyengar yoga.
I have a profound love for animals and the pretty little kitty you see as my icon is my 16 1/2 year old cat Snuggles. Sadly, Snug passed away in March 2006, and is dearly, dearly missed.
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