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.

• Ready In: 1 hr 10 mins
• 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.