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Ethiopian Berbere Lentil Stew

Ethiopian Berbere Lentil Stew: Hearty Comfort in 45 Minutes

Experience the warmth of Ethiopian Berbere Lentil Stew, a nutritious, vegan dish ready in 45 minutes.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Ethiopian
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons olive oil or avocado oil for a lighter taste
  • 1 medium onion finely chopped; yellow or white preferred
  • 3 cloves garlic minced; use fresh garlic
  • 1 tablespoon fresh ginger grated; ground ginger works in a pinch
For the Stew
  • 2 tablespoons berbere spice mix adjust to control heat
  • 1 can diced tomatoes canned; fresh can be used
  • 4 cups vegetable stock substitute water for a milder taste
  • 1 cup lentils brown or green; rinsed thoroughly
  • 1 cup carrots diced; can substitute with sweet potatoes
  • 1 cup bell pepper chopped; any color
  • 2 cups kale or spinach chopped; other leafy greens work too
  • to taste Salt preferably kosher
  • to taste Black Pepper
  • 1 tablespoon fresh lemon juice can substitute vinegar

Equipment

  • large saucepan

Method
 

Step-by-Step Instructions
  1. Heat olive oil in a large saucepan over medium heat. Add chopped onion and sauté for about 5 minutes until golden and translucent.
  2. Stir in minced garlic and grated ginger. Cook for another minute until fragrant.
  3. Add berbere spice mix, stir well, and cook for another minute to release aromas.
  4. Incorporate diced tomatoes, vegetable stock, lentils, diced carrots, and chopped bell pepper. Season with salt and black pepper.
  5. Bring to a boil, then reduce to a simmer. Cover and cook for 25-30 minutes until lentils are tender.
  6. Stir in chopped kale or spinach and allow to wilt, about 5 minutes.
  7. Remove from heat and squeeze in fresh lemon juice, stirring gently to mix.
  8. Serve warm in bowls, enjoy with crusty bread or salad.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 45gProtein: 15gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 500mgPotassium: 800mgFiber: 12gSugar: 6gVitamin A: 4500IUVitamin C: 60mgCalcium: 80mgIron: 4mg

Notes

Feel free to prepare in advance as flavors meld beautifully over time. Adjust the consistency and seasoning to personal preference.

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