African Vegetable Stew

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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.

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Steps

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Melt margarine over medium heat in a large saucepan.

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Add onion , parsley , garlic , cinnamon , turmeric , pepper and ginger.

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Stir occasionally until onion is tender - add some water if it begins to stick.

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Stir in water , carrot and lentils.

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Boil , then reduce heat and cover to simmer 25 minutes.

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Stir in rice , and undrained tomatoes.

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Boil , then reduce heat and cover to simmer for 20 minutes.

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Stir in peas , beans and salt and pepper to taste.

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Boil , then reduce heat and cover to simmer 5 minutes or till tender.

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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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Ingredients

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non-hydrogenated margarine, onion, parsley, garlic cloves, cinnamon, turmeric, pepper, ginger, water, carrot, dried lentils, long grain rice, whole tomatoes, frozen green peas, frozen green beans, salt and pepper