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African Vegetable Stew

Source of Recipe

Betty Crocker Low-Fat


List of Ingredients

2 tablespoons margarine
1 large onion -- chopped, 1 cup
1/2 cup chopped fresh parsley
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 dried lentils -- sorted and rinsed,
4 ounces
1 cup uncooked regular long grain rice
15 ounces whole tomatoes -- undrained
3/4 teaspoon salt
10 ounces frozen green peas
9 ounces frozen cut green beans
3 sprigs mint -- chopped
3/4 cup plain fat-free yogurt


Recipe

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. Stir in water, carrots and lentils. Heat to boiling; reduce heat. Cover and simmer 25 minutes. Stir in rice, tomatoes and salt, breaking up tomatoes. Heat to boiling; reduce heat. Cover and simmer 20 minutes. 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. 6 servings.