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Ethopian Spicy Tomato Lentil Stew Recipe

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


Submitted by damaya

Makes 4 servings



http://www.theppk.com/2008/10/ethiopian-spicy-tomato-lentil-stew/

Recipe Ingredients for Ethopian Spicy Tomato Lentil Stew

1 cup lentils
1 large yellow onion, diced small
2 carrots, peeled and diced
4 cloves garlic, miced
2 tablespoons fresh ginger, grated
2 tablespoons olive oil
10 plum tomatoes, chopped
1/2 cup tomato paste
1 cup vegetable stock or 1 cup water + 2 veg boullion cubes
1 cup frozen green peas
1 Spice Blend
2 tsp ground cumin
2 teaspoons hungarian paprika
1 teaspoon ground fenugreek
1/2 teaspoon dried thyme
1/4 teaspoon ground cardomom
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 (or more to taste)

Recipe Directions for Ethopian 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

Beans, Main Dish, African, Vegetarian

Nutrition Facts
Serving Size 578.3g
Amount Per Serving
Calories
409
Calories from Fat
80
% Daily Value*
Total Fat
8.9g
14%
Saturated Fat
1.3g
7%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
395mg
16%
Potassium
1762mg
50%
Total Carbohydrates
67.1g
22%
Dietary Fiber
24.0g
96%
Sugars
22.6g
Protein
21.1g
Vitamin A 169% Vitamin C 171%
Calcium 13% Iron 48%
* 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
  • Low in saturated fat
  • 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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