Directions
Subtitle: Explore the rich taste of Ethiopian cuisine through this delicious lentil stew filled with vegetables and spices.
Description: This recipe is inspired by traditional Ethiopian cooking techniques that involve using plenty of seasonings and fresh ingredients. It showcases the diversity of flavours and textures that can be achieved when combining various types of legumes such as lentils with vegetables like potatoes, carrots, and onions. The result is a hearty, satisfying meal that will transport you back to the African continent!
Ingredients:
– 2 tbsp olive oil
– 1 onion, chopped
– ½ pound (250 g) red potatoes, peeled and cubed small
– ¼ cup (60 ml) water
– 1 ¾ cups (425 ml) low-salt chicken broth
– 1 tsp ground cumin
– 1 tsp ground coriander
– ½ tsp salt
– ⅛ tsp black pepper
– 1 cup (250 g) lentils, rinsed
Directions:
1. Heat the oil in a large saucepan over medium heat. Add the onion and sauté until softened, about 5 minutes. Stir in the potatoes and cook for another minute or two.
2. Add the water and broth to the pan. Bring to a boil, reduce the heat to a simmer, and cover the pan tightly. Simmer for 20 minutes.
3. Meanwhile, in a separate bowl, combine all the dry seasonings – cumin, coriander, salt, and pepper. Stir in the lentils and mix well to coat them thoroughly.
4. After the potatoes have been cooking for approximately 20 minutes, add the lentils and their seasonings to the soup along with the lid. Simmer for another 20 minutes, stirring occasionally, until the lentils are tender and the soup has thickened slightly.
5. Remove from the heat, allow the soup to cool slightly before serving. Adjust the seasoning if necessary and serve warm or at room temperature.
Servings: 6
Difficulty Level: Medium
Nutrition Information:
Total Calories: 339 kcal/serving
Protein: 26 grams per serving
Carbohydrate: 45 grams per serving
Saturated Fat: 1 gram per serving
Trans Fat: 0 grams per serving
Cholesterol: 0 milligrams per serving
Minerals: Iron (10%), Phosphorus (10%), Magnesium (13%), Potassium (3%)
Vitamins: Thiamin (10%), Riboflavin (10%), Niacin (10%), Folate (10%), Vitamin B6 (10%), Vitamin K (10%), Vitamin C (10%)
Note: If you prefer more spice, feel free to increase the amount of ground cumin and coriander. For a healthier option, use coconut milk instead of regular milk in your soups and stews.
Time Needed: Total Time: 45 minutes
