Spicy Ethiopian Red Lentil Stew

Photo: Lauren Rubinstein; Styling: Kim Phillips

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.

Yield: 4 servings (serving size: 1 cup lentils and 1 cup rice)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • 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

Ingredients

  • 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

Preparation

  1. 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. 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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