Ethiopian Lentil and Vegetable Stew

Ethiopian Lentil and Vegetable Stew
Ethiopian Lentil and Vegetable Stew
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  • prep: 20 min
  • cook: 40 min
  • total: 1 hr
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  • servings:
  • Summary

    Includes recipe for Berbere spice blend, an essential spice mix used in Ethiopian cuisine

    Ingredients

    • For Berbere Spice Mix :
    • 2 tbsp coriander seeds
    • 2 tsp fenugreek seeds
    • 1 tsp black peppercorns
    • 1/2 tsp whole allspice
    • 10 green cardamom pods
    • 1/2 cup onion flakes or fried onions, like the ones from French's or sold in packets in Indian store
    • 6 arbol chiles (can use dry serrano or Kashmiri chillies as a substitute)
    • 1/4 cup paprika
    • 2 tsp salt
    • 1 tsp cinnamon
    • 1 tsp nutmeg
    • 1 tsp ground dry ginger
    • For the stew:
    • 5-6 cups of vegetable stock
    • 1 tbsp lemon juice
    • 2 heaping tbsp berbere spice mix
    • 1 tsp wholegrain or Dijon mustard
    • 1 tsp paprika
    • 1 cup pink lentils
    • 1 large red onion or two medium, thinly sliced
    • 6 cloves of garlic, minced
    • 1 large tomato, diced
    • 1 large red bell pepper, can use green or yellow, finely diced
    • 2 medium carrots, finely diced
    • 2 cups button or crimini mushrooms, sliced
    • 1 large sweet potato, finely diced
    • 1 tbsp finely chopped rosemary (if using dry, reduce to 1 1/2 tsp)
    • 1 tsp finely chopped thyme
    • Ground black pepper and salt to taste
    • 2 tsp olive oil
    • Fresh coriander leaves for garnish

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 10
    • Amount Per Serving
    • Calories: 55 % Daily Value *
    • Total Fat: 1 g 1.04%
    • Saturated Fat: 0 g 0.98%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 761 mg 31.73%
    • Calcium: 38 mg 3.78%
    • Potassium: 388 mg 11.09%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 8.85%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 9 g %
    • Dietary Fiber: 3 g 11.92%
    • Sugar: 1 g
    • Protein: 5 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 2.65%
    • Vitamin C 1.32%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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