Ethiopian Spicy Tomato Lentil Stew Recipe

Looking for an easy Ethiopian Spicy Tomato Lentil Stew recipe? Learn how to make Ethiopian Spicy Tomato Lentil Stew using healthy ingredients.


Submitted by mk321

Makes 4 servings



Source: http://www.theppk.com/recipes/dbrecipes/index.php?RecipeID=143 Use lentils du puy if you can source them.

Recipe Ingredients for Ethiopian Spicy Tomato Lentil Stew

1 cup lentils
1 large yellow onion
2 carrots
4 cloves garlic
2 tablespoons fresh ginger
1/4 cup peanut oil
10 plum tomatoes
1/2 cup tomato paste
1 cup Vegetable Broth
1 cup frozen green peas
96 grams kale
2 cups dandelion greens
2 tsp ground cumin
2 tsp paprika
1 teaspoon ground fenugreek
1/2 teaspoon dried thyme
1/4 teaspoon ground cardamom
1/4 teaspoon ground coriander
1/8 teaspoon ground allspice
1/8 teaspoon ground cloves
1/8 teaspoon ground cinnamon
1/8 teaspoon cayenne pepper
1/2 teaspoon salt

Recipe Directions for Ethiopian Spicy Tomato Lentil Stew

  1. Boil the lentils for about 45 minutes or until tender.

  2. In a second large pot, over medium heat, sauté the onions and carrots for 10 minutes.

  3. Add the garlic, ginger and spice blend. Sauté 5 more minutes.

  4. Add the chopped tomatoes, cook 5 more minutes.

  5. Add tomato paste and mix, then add the water. Simmer Until bubbling.

  6. Add the cooked lentils, green peas, and dandelion greens. Simmer 15 more minutes.

Categories

Beans, Vegetables, Main Dish, African, Braise, Vegetarian, Gluten-Free

Nutrition Facts
Serving Size 627.5g
Amount Per Serving
Calories
502
Calories from Fat
148
% Daily Value*
Total Fat
16.4g
25%
Saturated Fat
2.8g
14%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
616mg
26%
Potassium
2031mg
58%
Total Carbohydrates
72.4g
24%
Dietary Fiber
25.5g
102%
Sugars
23.0g
Protein
23.9g
Vitamin A 299% Vitamin C 235%
Calcium 22% Iron 56%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in potassium
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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