Ethiopian Lentil Stew
Body
This hearty stew is packed full of flavor and nutritious vegetables. Try making your own Berbere, a smoky spice mix, or keep it simple with staple spices like chili powder.
Ingredients
- 1 cup lentils, soaked in cold water for 2 hours and drained
- ½ cup olive oil
- 1 medium onion, minced
- 2 medium carrots (or sweet potato), diced
- 2 cups greens (kale, Swiss chard, etc.)
- 2 garlic cloves, minced
- 2 tomatoes (or one 15-ounce can of tomatoes), roughly chopped
- 2 lemons, juiced
- 2 teaspoons Berbere or chili powder
- 1 tablespoon parsley, chopped
- ½ teaspoon of salt
Berbere
Mix all ingredients together and keep in the refrigerator for up to 3 months.
- 1 teaspoon whole fenugreek seeds, ground in coffee grinder
- ½ cup ground dried serrano chilies or other ground dried chilies
- ½ cup paprika
- 2 tablespoons salt
- 2 teaspoons ground ginger
- 2 teaspoons onion powder
- 1 teaspoon ground cardamom
- 1 teaspoon ground nutmeg
- ½ teaspoon garlic powder
- ¼ teaspoon ground cloves
- ¼ teaspoon ground cinnamon
- ¼ teaspoon ground allspice
Preparation
- Combine the soaked lentils with 3 cups of water in a large saucepan. Bring to a boil, then reduce the heat and simmer for 20 minutes, or until tender. Drain and set aside
- Heat the olive oil in a large sauté pan. Add the onion, carrots, greens, and garlic and sauté until the onion is translucent and the carrots are soft, about 5 minutes.
- Stir in the tomatoes, lentils, lemon juice, Berbere, parsley, and salt and heat through.
Recipe created by Munson Healthcare Registered Dietitian Laura McCain.