African Vegetable Stew

[Guest guest]

African Vegetable Stew

 

2 tablespoons olive oil

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, optional

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 sprigs mint -- chopped

3/4 cup soy yogurt, plain (optional)

 

Heat olive oil 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 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 soy yogurt.