African Vegetable Stew Recipe

Name: African Vegetable Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
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

Servings: persons

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

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.

430

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 16 ingredients. The key ingredients include: 1 tablespoon non-hydrogenated margarine, 1 cup onion, chopped, 1/2 cup parsley, chopped, 2 garlic cloves, minced, and more.

Yes, African Vegetable Stew falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

African Vegetable Stew

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