This Ethiopian Lentil Stew is so delicious! The recipe uses either red or brown lentils. Most Ethiopian kitchens will often stock lentils as a staple in their pantry. Created for lent days when meat is not eaten, its a great alternative on days when you need to take a break from meat.
ETHIOPIAN LENTIL STEW RECIPE
Immerse yourself in the vibrant flavors of Ethiopian cuisine with this hearty and nourishing Lentil Stew. From the rich aroma of berbere spices to the creamy texture of lentils, every bite is a journey to the heart of Ethiopian tradition. Don't keep this culinary adventure to yourself—share the recipe and your experience with others who appreciate the joy of good food. Remember, food has the magical power to connect us across cultures and create cherished memories.
Equipment
- 1 pan
- 1 stove
Ingredients
- 2 cups lentils
- 2 tbsp olive oil
- 1 large yellow/red onion, diced
- 2 cloves fresh garlic cloves, minced
- 1 large potato, diced
- 1 tbsp berebere spice mix
- 1 tsp jalapeno pepper, diced (optional)
- 1 cup bell peppers
- salt and pepper to taste
Instructions
- Heat a large pan on medium heat. Add olive oil and onions and cook until soft.
- Next, add garlic and jalapeno pepper then cook for about 1 minute, before adding spices and stir for another minute to prevent it from sticking.
- Put in lentils and cook for a couple more minutes.
- Add either 4 cups of water or broth and bring to a slight boil and then turn down to simmer and cook for about 30 minutes or longer if needed.
- Remove from heat and set aside until ready to serve.
Video
Notes
- Serve this recipe the way you would any stew.
- You can serve it over steamed rice.
- Serve it as a soup with crackers.
Nutritional ingredients of Ethiopian Lentil Stew
- Calories: Lentil stew is relatively low in calories, making it a great choice for a hearty yet nutritious meal. A typical serving may contain around 200-250 calories.
- Protein: Lentils are a fantastic source of plant-based protein. A serving of Ethiopian Lentil Stew can provide about 10-15 grams of protein, contributing to your daily protein needs.
- Fiber: Lentils are high in dietary fiber, which aids digestion and helps keep you feeling full. A serving of the stew can provide around 5-7 grams of dietary fiber.
- Carbohydrates: Lentils are a good source of complex carbohydrates, providing sustained energy. A serving may contain around 30-40 grams of carbohydrates.
- Vitamins and Minerals: Lentils are rich in essential nutrients like folate, iron, magnesium, and potassium. Additionally, the stew may contain vitamin C from added vegetables.
- Fat: The stew is typically low in fat, with most of the fat content coming from any oil used for sautéing ingredients. A serving may have around 5-8 grams of fat.
- Sodium: The sodium content can vary depending on the use of salt and any broth used in the stew. Aim for a moderate sodium level, around 400-600 milligrams per serving.
Serving suggestions
- Injera: Serve the Ethiopian Lentil Stew with traditional injera, a sourdough flatbread that is a staple in Ethiopian cuisine. Tear off pieces of injera and use them to scoop up the lentil stew, allowing the flavors to meld together.
- Rice: Enjoy the lentil stew with a side of steamed white or brown rice. The mildness of the rice complements the bold flavors of the stew.
- Bread: Serve the lentil stew with crusty bread or naan for a comforting and filling meal.
- Mixed Platter: Create an Ethiopian-inspired mixed platter by serving the lentil stew alongside other traditional dishes like vegetable stews, sautéed greens, and spicy sauces.
- Salad: Pair the lentil stew with a fresh and crisp salad to add a refreshing contrast to the meal.
- Yogurt: A dollop of plain yogurt on top of the lentil stew can provide a creamy and cooling element that balances the spiciness.
- Pickled Vegetables: Serve the lentil stew with pickled vegetables or pickled jalapeños for a tangy and zesty accompaniment.
- Garnishes: Sprinkle chopped fresh herbs like cilantro or parsley over the lentil stew to add a burst of freshness.
- Side of Greens: Sautéed or steamed greens, such as collard greens or spinach, make a nutritious and complementary side dish.
- Chutney or Sambal: Offer a spicy chutney or sambal on the side for those who enjoy an extra kick of heat.
FAQs
- What is berbere spice blend? Berbere is a fiery and aromatic Ethiopian spice blend that includes ingredients like chili peppers, garlic, ginger, and more, adding depth and heat to the stew.
- Can I adjust the spice level? Absolutely! Adjust the amount of berbere spice to your taste preference, starting with a smaller amount if you’re sensitive to heat.
- Can I use canned lentils? While fresh lentils are recommended for optimal texture, canned lentils can be used for a quicker preparation.
- Is this stew gluten-free? Yes, this Ethiopian Lentil Stew is naturally gluten-free and packed with plant-based protein.
- How do I store leftovers? Allow the stew to cool, then store it in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop.
Indulge in the authentic flavors of Ethiopia with our Ethiopian Lentil Stew, or Misir Wot. A symphony of spices and hearty lentils, this dish is a true representation of Ethiopian culinary heritage. Enjoy it with injera, rice, or bread for a satisfying and flavorful experience that transports you to the heart of Ethiopia.
