Ethiopian Lentil Stew Recipe

• 分量: 8 servings
• 調理時間: 10 minutes
• 総時間: 40 minutes

材料

1 cup red lentils (soaked for up to an hour. Drain out all water before use.)

2 tablespoons vegan niter kibbeh (divided)

1 medium red onion (finely diced)

1 heaping tbsp ginger garlic paste (you can also crush 6 cloves garlic with a 1-inch knob of ginger into a paste)

2 medium tomatoes (finely diced)

1 tbsp berbere

1 tbsp ground coriander

1 tsp ground cumin

Salt to taste

手順

Add diced onions to a dry saucepan set over medium heat. Add a teaspoon of salt and saute until onions become soft and start to brown.

Stir in a tablespoon of the vegan niter kibbeh and ginger garlic paste. Saute for a couple of minutes.

Add the tomatoes to the saucepan and mix them in. Cook for a few minutes until the tomatoes turn very soft and pulpy.

Stir in the berbere, ground coriander and ground cumin. Mix and let the spices cook with the tomatoes and onions for a couple of minutes.

Stir in the lentils and add two cups of water. Mix, bring to a boil, cover and cook for 20-25 minutes or until the lentils are very soft and mushy. If needed add more water and/or reduce heat to medium low.

Toward the end of cooking you can stir in the other tablespoon of niter kibbeh, if you like, for even more flavor. Also add more salt as needed. The stew is ready when it is very thick and bubbly and you see a few droplets of oil at the top. Turn off heat and serve hot or warm.

栄養

• カロリー: 127 kcal
• 脂肪総量: 4 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 4 g
• 炭水化物総量: 17 g
• 食物繊維: 8 g
• 糖質総量: 2 g
• タンパク質: 6 g