Ethiopian Lentils
Bring a taste of Ethiopia to your table with this hearty and flavor-packed Ethiopian Lentils recipe! Perfectly spiced with the vibrant warmth of berbere spice mix and a hint of turmeric, this dish creates a symphony of bold, aromatic flavors. Green or red lentils are simmered with fragrant garlic, fresh ginger, and a rich blend of tomato paste and crushed tomatoes, resulting in a thick, comforting stew that's both nutrient-rich and irresistibly delicious. Easy to make in just under an hour, this vegan and gluten-free recipe is perfect for weeknight dinners or meal prep. Serve it with traditional injera bread, fluffy rice, or even as a filling for wraps, and don’t forget the fresh cilantro garnish to tie it all together. Ideal for spice lovers and anyone looking to explore the bold tastes of Ethiopian cuisine!
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Recipe Information
Ingredients
- 1 cup green or red lentils
- 1 medium (diced) yellow onion
- 4 minced garlic cloves
- 1 tablespoon (grated) fresh ginger
- 2 tablespoons vegetable oil
- 2 tablespoons tomato paste
- 1 tablespoon berbere spice mix
- 1 teaspoon ground turmeric
- 1 cup crushed tomatoes
- 3 cups vegetable broth or water
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon black pepper
- 2 tablespoons (chopped, for garnish) fresh cilantro
Instructions
Rinse the lentils thoroughly under cold water and set them aside to drain.
Heat the vegetable oil in a large pot or deep skillet over medium heat.
Add the diced onions and sauté for about 5 minutes, stirring occasionally, until they become soft and golden.
Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.
Add the tomato paste, berbere spice mix, and ground turmeric, stirring well to coat the onions in the spices. Let it cook for 1-2 minutes.
Pour in the crushed tomatoes and stir thoroughly. Cook for another 2-3 minutes to let the flavors meld.
Add the rinsed lentils to the pot, then pour in the vegetable broth or water. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and cover the pot with a lid.
Let the lentils simmer for 25-30 minutes, stirring occasionally, until they are tender and the liquid has thickened. Add more water if needed to reach your desired consistency.
Season with salt and black pepper to taste, then stir well.
Remove the pot from heat and garnish with freshly chopped cilantro before serving.
Serve the Ethiopian Lentils warm with injera bread, steamed rice, or as a hearty filling for wraps.
Nutrition Facts
Calories |
169 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.2 g | 9% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 904 mg | 39% | |
| Total Carbohydrate | 21.9 g | 8% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 6.5 g | ||
| Protein | 6.8 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 47 mg | 4% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 624 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
