African Vegetable Stew - cooking recipe

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

Preparation

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.