Served as main course. Vegetarian dish. Speciality: Healthy, Low Fat, Low Sodium, Low Cholesterol, Low Sat. Fat,

African

1 Tablespoon non-hydrogenated Margarine

1 cup Onions, 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 Carrots, sliced

1/2 cup dried Lentils, rinsed

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

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.

Preparation time: 20 minutes

Cooking time: 1 1/4 hours

Serves: 6

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