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Recipe: African Vegetable Stew
Similar Categories: African, Vegetable, Stew
Serving Size : 6
2 tablespoons margarine
1 large onion -- chopped (1 cup)
1/2 cup parsley, fresh -- chopped
2 cloves garlic -- finely chopped
1 teaspoon ground cinnamon
1/2 teaspoon ground turmeric
1/2 teaspoon pepper
1/4 teaspoon ground ginger
5 cups water
2 medium carrots -- sliced (1 cup)
1/2 cup lentils, dried (4 oz) -- sorted and rinsed
1 cup regular long grain rice -- uncooked
15 ounces whole tomatoes -- undrained
3/4 teaspoon salt
10 ounces green peas, frozen
9 ounces cut green beans, frozen
3 sprigs mint -- chopped
3/4 cup fat-free yogurt, plain
1. Melt margarine in Dutch oven over medium heat. Cook onion, parsley,
garlic, cinnamon, turmeric, pepper and ginger in margarine, stirring
occasionally, until onion is tender.
2. Stir in water, carrots and lentil. Cover and simmer 25 minutes.
3. Stir in rice, tomatoes and salt, breaking up tomatoes. Heat to boiling;
reduce heat. Cover and simmer 20 minutes.
4. Stir in peas, green beans and mint. Heat to boiling; reduce heat.
Cover and simmer about 5 minutes or until peas and beans are tender. Top
each serving with yogurt.
Per serving: 275 cals (45 cals from fat); 5g fat (1g sat fat); 0mg chol;
540mg sodium; 56g carb; 10g fiber; 12g protein
Daily Value: 70% vit A; 20% vit C; 16% calc; 28% iron
Diet Exchanges: 3 starch; 1 vegetable; 1 fat
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