Soups And Stews

Spicy Ethiopian Lentil Stew

Name: Spicy Ethiopian Lentil Stew
Prep time: 5 min
Cook time: 35 min
Total time: 40 min
Yield: 6 servings
Ingredients: 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

6 servings

분량

5 minutes

활동 시간

40 minutes

총 시간

요리 시작

재료

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

방향

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.

영양 정보

1회 제공량

칼로리

300 kcal

지방 전체

6.5 g

포화 지방

1.1 g

불포화 지방

트랜스 지방

콜레스테롤

나트륨

531 mg

탄수화물 전체

43.8 g

식이섬유

17.1 g

총 당류

4.3 g

단백질

18 g