Ethiopian Lentil Stew

A rich and warmly spiced red lentil stew with carrots and spinach, simmered quickly and served with fluffy white rice.

• Prep: 10 min
• Cook: 20 min
• Total: 30 min
• Servings: 13
• Cuisine: Ethiopian
• Difficulty: Easy
• Cost: $1.38/serving

Dietary

• Vegetarian
• Nut-Free
• Soy-Free
• Egg-Free
• Gluten-Free
• Halal
• Pescatarian
• Low-Sugar

Tags

• one-pot
• quick
• healthy
• comfort food
• savory
• spicy
• budget-friendly

Ingredients

• 3 tablespoon olive oil
• 1 yellow onion (chopped)
• 3 clove garlic (minced)
• 1 tablespoon fresh ginger (grated)
• 1.5 teaspoon ground cumin
• 1 teaspoon turmeric powder
• 1 teaspoon chili powder
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 3 cup red lentils (rinsed)
• 7 cup vegetable broth
• 2 carrots (diced)
• 1 can diced tomatoes (undrained)
• 6 ounce fresh spinach
• 3 cup instant white rice
• 0.5 cup plain Greek yogurt

Instructions

1. Heat 3 tablespoons olive oil in a large pot or Dutch oven over medium heat. Add the chopped yellow onion and cook until softened, about 5 minutes.
2. Stir in the minced garlic and grated fresh ginger, cooking for 1 minute until fragrant. Add the 1 1/2 teaspoons ground cumin, 1 teaspoon turmeric powder, 1 teaspoon chili powder, 1/2 teaspoon salt, and 1/2 teaspoon black pepper. Cook for another minute, stirring constantly.
3. Add the rinsed red lentils, 7 cups vegetable broth, diced carrots, and undrained diced tomatoes to the pot. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes, or until lentils are tender.
4. Stir in the fresh spinach and cook for 2-3 minutes until wilted. While the stew simmers, prepare the instant white rice according to package directions.
5. Serve the comforting Ethiopian lentil stew hot, over a bed of white rice, with a dollop of plain Greek yogurt if desired.

Notes

This stew makes fantastic leftovers and tastes even better the next day. Store in an airtight container for up to 4 days.

Nutrition (per serving)

• Calories: 312
• Protein: 14 g
• Carbohydrates: 52.5 g
• Fat: 4.6 g
• Fiber: 7.2 g
• Sodium: 608 mg
• Saturated Fat: 0.5 g
• Sugar: 4.3 g