Spicy Ethiopian Lentil Stew

• 分量: 6 servings
• 調理時間: 5 minutes
• 総時間: 40 minutes

材料

2 tbsp. olive oil

1 medium onion, (diced)

3 garlic cloves, (minced)

1 1/2 tsp. freshly grated ginger

1-2 tbsp. berbere spice blend, (to taste, I went with 2 tablespoons but I like lots of spice)

1/2-1 tsp. cayenne pepper, (or to taste, optional)

4 cups vegetable broth

1 1/2 cups dried split red lentils

1 (14 oz. or 400 gram) can diced tomatoes

3 medium red potatoes, (about 3/4 lb. total, diced)

3 cups fresh spinach leaves, (sliced and lightly packed)

salt and pepper to taste

手順

Coat the bottom of a large pot with oil and place over medium heat. Add onion and sauté until soft, about 5 minutes. Add garlic, ginger, berbere spice and cayenne and sauté 1 minute more.

Add broth, lentils, tomatoes and potatoes. Stir a few times, raise heat and bring to a simmer. Lower heat and allow to cook until lentils are very soft and potatoes are tender, about 30 minutes. Stir in spinach and continue to cook just until wilted, about 2 minutes.

Remove from heat and season with salt and pepper to taste. You can also add a bit more berbere and cayenne, if desired.

Serve.

栄養

• カロリー: 300 kcal
• 脂肪総量: 6.5 g
• 飽和脂肪: 1.1 g
• ナトリウム: 531 mg
• 炭水化物総量: 43.8 g
• 食物繊維: 17.1 g
• 糖質総量: 4.3 g
• タンパク質: 18 g