Delicious and easy to prepare. I omitted the cilantro (don't like it) and served over brown rice. It's also nice with a dollop of fat-free Greek yogurt. The left-overs are great, too, for reheating at work for lunch.
Spicy Ethiopian Red Lentil Stew
Look for Ethiopian Berbere spice—a mixture of dried chiles, cloves, ginger, coriander, and allspice—at gourmet markets and specialty stores, or order it from americanspice.com. This stew recipe is not one to be missed.
More From Cooking Light
- Calories: 454
- Fat: 3.9g
- Saturated fat: 0.3g
- Monounsaturated fat: 1g
- Polyunsaturated fat: 1g
- Protein: 19g
- Carbohydrate: 85.5g
- Fiber: 9.5g
- Cholesterol: 0.0mg
- Iron: 5.1mg
- Sodium: 867mg
- Calcium: 43mg
- 2 teaspoons canola oil
- 2 cups chopped red onion
- 1 tablespoon minced peeled fresh ginger
- 3 garlic cloves, minced
- 3 tablespoons tomato paste
- 1 1/2 tablespoons Berbere spice
- 3 cups organic vegetable broth
- 1 cup dried small red lentils
- 1/4 teaspoon salt
- 1/4 cup finely chopped fresh cilantro
- 4 cups hot cooked basmati rice
- 1. Heat oil in a large Dutch oven over medium heat. Add onion to pan; cook 15 minutes or until tender, stirring occasionally. Add ginger and garlic; cook 5 minutes, stirring frequently. Stir in tomato paste and Berbere spice; cook 1 minute, stirring to combine. Gradually add broth, stirring with a whisk until blended. Increase heat to medium-high; bring to a simmer.
- 2. Rinse lentils until cold water; drain. Add lentils to broth mixture; simmer, partially covered, 35 minutes or until lentils are tender, stirring occasionally. Stir in salt. Sprinkle with cilantro; serve over rice.
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