E
thiopian Lentil Stew.
This Ethiopian Lentil Stew is a healthy and flavor-packed dish that’s totally doable to make on a busy weekday. It is made with spinach, hearty potatoes and lentils, simmered in a berbere-spice.
Ethiopian Lentil Stew
This Ethiopian Lentil Stew is a healthy and flavor-packed dish that’s totally doable to make on a busy weekday
Ingredients
- 1 sweet onion diced (medium to large onion)
- 2 tbsp ginger fresh ginger, minced
- 3 cloves garlic finely minced
- 2 tbsp berbere you can buy berbere spice or make it yourself
- 1 can canned whole tomatoes diced
- 4 cups vegetable stock
- 2 cups red lentils
- 4 red potatoes medium size, cut into smaller pieces (bitesize)
- 4 cups spinach roughly chopped
Instructions
- Sauté the onions* in a large pot until soft, about 5 minutes. Add the ginger, garlic and berbere spice and sauté for another minute.*Note: To dry sauté (or sautéing without oil!) use high heat and frequent movement to caramelize the food. An important thing to keep in mind is that foods will not brown, color or caramelize if you use liquid or have too much moisture. Once you achieve the desired coloration then add your liquid.
- Wash the potatoes and in a separate pot, steam the potatoes until almost done. You can add everything together in the bigger pot but this will require to simmer longer to make sure the potatoes are completely done.
- Add the tomatoes, lentils and add enough vegetable stock to fully cover all the ingredients. Stir a few times at high heat. Lower the heat and simmer to allow the lentils to become soft. Add the potatoes and simmer a little longer until they are tender.
- Stir in spinach and continue to cook just until wilted, about 2 minutes.
- Remove from heat and season with some salt and pepper to taste. You can also add a bit more berbere if desired.
Notes
The Berbere spice is a spice you can buy (check online if your spice store doesn't have it!) You can also make it yourself by using the following spices:
8 tsp Chile powder
5 tsp Paprika
1 tsp Salt
1 tsp Coriander
1/2 tsp Ginger powder
3/8 tsp Cardamon
3/8 tsp Fenugreek
1/4 tsp Nutmeg
1/4 tsp Allspice
1/8 tsp Cloves The rice that you see in the picture, is just basmati rice that I colored with turmeric during the cooking process (added some pepper too). Healthy and it looks great - I think 🙂
5 tsp Paprika
1 tsp Salt
1 tsp Coriander
1/2 tsp Ginger powder
3/8 tsp Cardamon
3/8 tsp Fenugreek
1/4 tsp Nutmeg
1/4 tsp Allspice
1/8 tsp Cloves The rice that you see in the picture, is just basmati rice that I colored with turmeric during the cooking process (added some pepper too). Healthy and it looks great - I think 🙂
Nutrition
Calories: 364kcalCarbohydrates: 70gProtein: 20gFat: 1gSaturated Fat: 1gSodium: 928mgPotassium: 1541mgFiber: 23gSugar: 9gVitamin A: 2336IUVitamin C: 31mgCalcium: 103mgIron: 8mg
Did you try making this recipe?Mention @JvVHealth or tag #jvvhealth
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