Spicy Ethiopian Red Lentil Stew

Nutritional Information Calories:454 Fat:3.9g (sat 0.3g,mono 1g,poly 1g) Protein:19g Carbohydrate:85.5g Fiber:9.5g Cholesterol:0.0mg Iron:5.1mg Sodium:867mg Calcium:43mg

Photo by Tony G.

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

4

servings (serving size: 1 cup

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

4

servings

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

Directions

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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