Directions
Sub-Title: An Authentic Ethiopian Dish Made With Whole Foods
Description: This delicious lentil dish is packed full of flavor from various spices used in Ethiopian cuisine. It features a rich mix of berries that complement the spice blend perfectly, making it a perfect dinner option for both adults and kids alike!
Ingredients List:
– 2 cups (500 g) brown basmati rice
– 1 cup (200 g) red kidney beans
– 1 cup (200 g) yellow split peas
– 1 large onion, chopped
– 2 cloves garlic, finely chopped
– 2 tbsp ground cumin
– ½ tsp ground coriander
– ¼ tsp paprika
– 1/8 tsp turmeric
– 1 tsp chili powder
– 1 can (250 mL) whole tomatoes, drained and chopped
– 1 cup (100 g) fresh or frozen blackberries
– 1 cup (100 g) fresh or frozen blueberries
– Salt and pepper, to taste
Instructions:
1. In a large pot, combine the brown basmati rice, red kidney beans, and yellow split peas. Cover with water and bring to a boil over high heat. Reduce heat to medium-low and simmer until the rice is tender, about 35 minutes. Drain the grains and set aside to cool completely.
2. While the rice cools, prepare the spice mixture by combining all the dry spices together in a small bowl. Set aside.
3. Chop the onions and garlic into small pieces. In a large nonstick pan, heat olive oil over medium-high heat. Add the onions and cook until softened, about 5 minutes. Stir in the garlic and cook for another minute.
4. Add the tomatoes, lentils, and their juices to the pan along with the spice mixture and stir well. Cook over low heat, partially covered, for about 15 minutes, or until most of the liquid has been absorbed.
5. Meanwhile, wash and dry the berries. Transfer them to a bowl, and sprinkle with salt. Toss lightly to coat the berries evenly.
6. When the lentil mixture is ready, remove the lid and increase the heat to medium. Add the berries and toss to combine. Season with salt and pepper to taste, then serve immediately. Enjoy as a side dish or main course with your favorite meats or legumes.
Difficulty Level: Easy
Servings: 6
Nutrition Information:
– Calories per serving: 535 calories
– Total Carbohydrate per serving: 87 grams
– Dietary Fiber per serving: 31 grams
– Protein per serving: 23 grams
– Total Fat per serving: 3 grams
– Saturated Fat per serving: 1 gram
– Cholesterol per serving: 0 milligrams
– Sugar content per serving: 14 grams
Time Needed: 1 hour 10 minutes
Note: Adjust the amounts of berries to suit your personal preferences. For a more authentic experience, consider using traditional Ethiopian spices like habanero, cardamom, and black pepper instead of the ones listed above.
Steps
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1
Done
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In a large pot, combine the brown basmati rice, red kidney beans, and yellow split peas. Cover with water and bring to a boil over high heat. Reduce heat to medium-low and simmer until the rice is tender, about 35 minutes. Drain the grains and set aside to cool completely. |
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2
Done
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While the rice cools, prepare the spice mixture by combining all the dry spices together in a small bowl. Set aside. |
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3
Done
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Chop the onions and garlic into small pieces. In a large nonstick pan, heat olive oil over medium-high heat. Add the onions and cook until softened, about 5 minutes. Stir in the garlic and cook for another minute. |
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4
Done
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Add the tomatoes, lentils, and their juices to the pan along with the spice mixture and stir well. Cook over low heat, partially covered, for about 15 minutes, or until most of the liquid has been absorbed. |
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5
Done
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Meanwhile, wash and dry the berries. Transfer them to a bowl, and sprinkle with salt. Toss lightly to coat the berries evenly. |
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6
Done
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When the lentil mixture is ready, remove the lid and increase the heat to medium. Add the berries and toss to combine. Season with salt and pepper to taste, then serve immediately. Enjoy as a side dish or main course with your favorite meats or legumes. |
