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 heatherzilla

Makes 6 servings



Recipe originally from theppk.com

Recipe Ingredients for Ethiopian Spicy Tomato Lentil Stew

1 cup tinned lentils
1 large yellow onion, diced small
2 carrots, peeled and diced
4 cloves garlic, miced
2 tablespoons fresh ginger, grated
1/4 cup peanut oil (vegetable oil will do)
800 g tinned tomatoes
1/2 cup tomato paste
1 cup water
1 cup frozen green peas
2 tsp ground cumin
2 teaspoons hungarian 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 large pot, over med heat saute the onions and carrots for 10 minutes. Add the garlic, ginger and spice blend. Saute 5 more minutes. Add the chopped tomatoes, cook 5 more minutes. Add tomato paste and mix, then add the water. Simmer Until bubbling. Add the cooked lentils and green peas, simmer 15 more minutes.

Categories

Main Dish

Nutrition Facts
Serving Size 311.8g
Amount Per Serving
Calories
289
Calories from Fat
93
% Daily Value*
Total Fat
10.3g
16%
Saturated Fat
1.7g
8%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
244mg
10%
Potassium
1073mg
31%
Total Carbohydrates
39.6g
13%
Dietary Fiber
15.4g
62%
Sugars
10.4g
Protein
12.8g
Vitamin A 109% Vitamin C 62%
Calcium 8% Iron 28%
* 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 manganese
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
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