African Winter Stew

Name: African Winter Stew Recipe
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Yield: 6
Ingredients: 1 Cup brown rice; 1 Cup red lentils; 6 Cloves Garlic; 4 Small Yams sliced; 1/2 cup shredded carrots; 1 Can Kidney Beans; 1 tsp dried cilantro; 1/2 tsp Turmeric; 1 block of firm tofu cubed; 1/2 tsp dried chili powder; 1 tsp Fennel seeds; 1/4 tsp cinnamon; 1/2 tsp cloves; Sea salt; Water; 3 hardboiled eggs cut into quarters

Minutes to Prepare: 20
Minutes to Cook: 45

Number of Servings: 6

Ingredients

1 Cup brown rice1 Cup red lentils6 Cloves Garlic4 Small Yams, sliced1/2 cup shredded carrots1 Can Kidney Beans1 tsp dried cilantro1/2 tsp Turmeric1 block of firm tofu, cubed1/2 tsp dried chili powder1 tsp Fennel seeds1/4 tsp cinnamon1/2 tsp clovesSea saltWater3 hardboiled eggs, cut into quarters

Directions

In an electric rice steamer or large pot, add all ingredients except the hardboiled eggs, beans, and tofu. Add enough water to cover a few inches over all the ingredients and let cook for 35 minutes or so, then add the remaining ingredients and cook another 10 minutes before serving.

Serving Size: makes 6 2-cup servings

Number of Servings: 6

Recipe submitted by SparkPeople user AVONLEAWOLF.

Servings Per Recipe: 6

Nutritional Info Amount Per Serving

Calories: 395.3
Total Fat: 8.0 g
Cholesterol: 92.5 mg
Sodium: 480.3 mg
Total Carbs: 56.8 g
Dietary Fiber: 10.3 g
Protein: 26.2 g

More Recipes Like This

TIME0

CALS220

(272 ratings)

Coach Nicole's Chewy Oat & Nut Granola Bars

This homemade alternative to store-bought granola bars, is a good source of protein, fiber and healthy fats. Tasty and so simple to make! A quarter cup of raisins (not included here) also make a yummy addition!Submitted by: COACH_NICOLE

CALORIES 220.4 FAT 5.4 PROTEIN 6.9 CARBS 39.6 FIBER 4.5

TIME25

CALS199

(298 ratings)

Not Fried Rice

This is my alternative to fried rice which uses no oil!Submitted by: RYDIAEMERALD

CALORIES 199 FAT 3.1 PROTEIN 7.9 CARBS 35.3 FIBER 3

TIME30

CALS285

(549 ratings)

White Beans, Spinach and Tomatoes over Linguine

This filling vegetarian meal is nutritious and easy to make. Submitted by: TWINMOM143

CALORIES 284.5 FAT 5.1 PROTEIN 13.7 CARBS 52.7 FIBER 10.2

TIME0

CALS128

(213 ratings)

Vegan Lentil Burgers

A tasty burger patty that's high in fiber and folate and easy to prepare. Serve on a whole wheat bun with your favorite toppings.Submitted by: DENIBREITENBACH

CALORIES 127.6 FAT 1.5 PROTEIN 5.2 CARBS 24.2 FIBER 4.8

TIME25

CALS112

(150 ratings)

Light Lemon Blueberry Donuts

At 300 calories a pop, donuts are an easy way to wreck a healthy breakfast. Not my baked ones. They're bursting with fruit and flavor--not fat!Submitted by: CHEF_MEG

CALORIES 111.6 FAT 2.4 PROTEIN 3 CARBS 21.1 FIBER 2.2

Member Reviews