Ethiopian Style Lentil Stew

Ethiopian food is amazing, if you ever get the opportunity to go to an Ethiopian restaurant, I highly recommend it. Heavily spiced lentils served with Injera (flatbreads) are what you can expect and they taste incredible, however, being able to track down the various spices elsewhere in the World though, can be really difficult, so I have produced this version that includes ingredients readily available in the West.

The actual lentil stew is super low in fat and calories and comes with 13g of muscle building protein. Serve this with 1/2 cup of quinoa and some extra veg on the side and you are well on your way to 30g (quinoa also includes a good helping of healthy fat equating to a VERY well balanced and nutritionally dense meal).

The berere style spice mix will make enough for you to use for a few weeks and will lift a variety of dishes, use it as a burrito spice or one!

I fricking LOVE this stew.


Serves 4

Nutritional Information:

  • Calories = 166
  • Protein = 13g
  • Fat = 1.1g
  • Saturated Fat = 0.2g
  • Carbohydrate = 20.7g
  • Cholesterol = 0g

Ingredients:

  •  1 cup green lentils (I recommend you soak them for 2 hours first)
  • 1 brown onion, diced
  • 1 large carrot, diced
  • 2-3 stalks celery, diced
  • 2 cloves garlic, chopped
  • 2 tablespoons berbere style spice mix (see below)
  • 1 tablespoons tomato paste
  • 3 cups water
  • 2 bay leaves
  • salt and pepper
  • optional: 2 tablespoons vegan Worcestershire sauce

Berbere Style Spice Mix (makes enough to keep you in lentil stews for weeks):

  • 3 tablespoons smoked paprika
  • 1 tablespoon paprika
  • 1 tablespoon ground ginger
  • 1 tablespoon garlic powder
  • 1 tablespoon dried basil
  • 1/2 tablespoon cinnamon
  • 1/2 tablespoon nutmeg
  • 1/2 tablespoon fenugreek (if you can find it, omit if you can’t)
  • 1 teaspoon cardamon
  • 1 tablespoon chili powder
  • 1 teaspoon black peppercorns, ground in a pestle and mortar – use already ground if you do not have one
  • 1 teaspoon cumin seeds, ground in a pestle and mortar – use already ground if you do not have one


Cook It:

  1. Heat a large casserole/sauce pan over a medium heat
  2. Add the onions, carrots and celery to the pan and dry fry for 8 minutes, add a tablespoon or 2 of water if things get too dry
  3. Add the garlic and “fry” for a further 2 minutes
  4. Add the soaked lentils, berbere spice mix and tomato paste, stir really well
  5. If the pan has a lot of veg/spices stuck to the bottom, I would use a couple of tablespoons of vegan worcestershire sauce to de-glaze. If you have some on hand, I would add it anyway
  6. Add the water and bay leaves, bring to a boil and then reduce heat and simmer for 30 minutes, stirring regularly
  7. Remove bay leaves and season with salt and pepper
  8. Serve with quinoa or brown rice and a side veg or salad. I served it here with a cabbage, carrot, onions and new potato side
  9. Get it into ya!!!

Ethiopian Lentil Stew 1



 


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