African Vegetable Stew
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 chopped sprigs mint
3/4 cup fat-free yogurt, plain
Cook onion, parsley,
garlic, cinnamon, turmeric, pepper and ginger in PAM, over medium heat, stirring
occasionally, until onion is tender. (Margarine can be used instead of PAM)
Stir in water, carrots and lentil. 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.