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Prep Time: 20 Minutes Cook Time: 50 Minutes |
Ready In: 70 Minutes Servings: 6 |
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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. 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.
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