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African Vegetable
Stew
Makes 8 normal servings
or 2 cyclists' portions
2 Tbsp margarine
1 onion, chopped
2 1/2 Tbsp dried parsley
2 cloves garlic, chopped
1 tsp cinnamon
1/2 tsp each of ground
ginger and turmeric
5 cups water
2 carrots, chopped
1/2 cup dry lentils
1 cup white rice,
uncooked
1 - 14 oz can tomatoes
1/4 tsp salt
1 - 10 oz package
frozen green peas
1 - 10 oz package
frozen green beans
How to make
1. Melt margarine
in large, heavy pot over medium heat
2. Add onion, parsley,
garlic, cinnamon, ginger and turmeric. Cook until onion is soft.
Stir often
3. Stir in water,
carrots and lentils and bring to a boil
4. Turn heat to medium-low.
Cover and simmer for 25 minutes
5. Stir in rice, salt
and tomatoes. Break up tomatoes with spoon. Bring to a boil
6. Turn heat to low.
Cover and simmer for 20 more minutes
7. Stir in frozen
peas and beans. Bring to a boil
8. Turn heat to low.
Cover and simmer until vegetables are soft, about 5 more minutes
9. Serve with yogurt
and fresh fruit
© The New Thrifty
Kitchen
reprinted with permission
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