African Vegetable Stew

Name: African Vegetable Stew
Prep time: 1 h 15 min
Cook time: 1 h 15 min
Total time: 1 h 15 min
Yield: 70
Cuisine: African
Ingredients: 237 milliliters carrot , sliced; 1 teaspoon cinnamon; 2 garlic cloves , minced; 0 teaspoons ginger; 255 grams frozen green beans; 237 milliliters long grain rice , uncooked; 1 Tbsp non-hydrogenated margarine; 237 milliliters onion , chopped; 118 milliliters parsley , chopped; 283 grams frozen green peas; 1 teaspoons pepper; 118 milliliters dried lentils , rinsed (I like red lentils or a mixture of red and brown); 70 servings salt and pepper; 1 teaspoons turmeric; 1 liters water; 425 grams whole tomatoes , undrained, chopped

African Vegetable Stew requires roughly 1 hour and 15 minutes from start to finish. For 9 cents per serving, you get a soup that serves 70. Watching your figure? This gluten free and dairy free recipe has 27 calories, 1g of protein, and 0g of fat per serving. It is a cheap recipe for fans of African food. It will be a hit at your Autumn event. Head to the store and pick up water, onion, pepper, and a few other things to make it today. If you like this recipe, you might also like recipes such as North African Vegetable Stew, West African Vegetable And Peanut Stew, and Healthy & Delicious: West African Vegetable Stew.

Instructions

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.Stir in water, carrot and lentils; boil, then reduce heat and cover to simmer 25 minutes.Stir in rice, and undrained tomatoes; boil, then reduce heat and cover to simmer for 20 minutes.Stir in peas, beans and salt and pepper to taste; boil, then reduce heat and cover to simmer 5 minutes or till tender.If desired, serve with a dollop of yogurt or sour cream - 1 serving = 275 cal, 3g fat, 56g carb, 10g fibre, 12 g pro.

Ingredients you will need

Salt And Pepper

Sour Cream

Margarine

Cinnamon

Tomato

Turmeric

Lentils

Parsley

Carrot

Garlic

Ginger

Pepper

Yogurt

Beans

Onion

Water

Peas

Rice

Equipment you will use

Sauce Pan

Equipment

Sauce Pan

Ingredients

Servings:

237milliliters

carrot , sliced 1teaspoon

cinnamon 2

garlic cloves , minced 0teaspoons

ginger 255grams

frozen green beans 237milliliters

long grain rice , uncooked 1Tbsp

non-hydrogenated margarine 237milliliters

onion , chopped 118milliliters

parsley , chopped 283grams

frozen green peas 1teaspoons

pepper 118milliliters

dried lentils , rinsed (I like red lentils or a mixture of red and brown)70servings

salt and pepper 1teaspoons

turmeric 1liters

water 425grams

whole tomatoes , undrained, chopped

Recommended wine: Pinotage, Chenin Blanc, Riesling

African works really well with Pinotage, Chenin Blanc, and Riesling. The best wine for African dishes will depend on the dish, but a fruity, aromatic white wine is a safe bet for spicy dishes while pinotage would be a traditional match for South African cuisine. The Graham Beck Game Reserve Pinotage with a 4.1 out of 5 star rating seems like a good match. It costs about 19 dollars per bottle.