Ethiopian Spiced Lentil and Tomato Stew

A robust and aromatic lentil stew simmered with rich tomatoes, ginger, and a blend of earthy spices, served over fluffy white rice for a truly satisfying and flavorful plant-based meal.

• Prep: 15 min
• Cook: 35 min
• Total: 50 min
• Servings: 2
• Cuisine: African
• Difficulty: Easy
• Cost: $5.80/serving

Dietary

• Vegetarian
• Vegan
• Dairy-Free
• Soy-Free
• Nut-Free
• Egg-Free
• Gluten-Free
• High-Protein
• High-Fiber
• Pescatarian

Tags

• stir-fry
• boil
• steam
• healthy
• comfort food
• spicy

Ingredients

• 1 tablespoon olive oil
• 1 yellow onion (small, chopped)
• 2 clove garlic clove (minced)
• 1 tablespoon fresh ginger (grated)
• 1 teaspoon ground cumin
• 0.5 teaspoon chili powder
• 0.5 teaspoon turmeric powder
• 0.25 teaspoon cayenne pepper
• 1 can lentils (rinsed, drained)
• 1 can diced tomatoes (undrained)
• 1 can tomato puree
• 1 cup vegetable broth
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 cup white basmati rice (uncooked)
• 2 cup water

Instructions

1. Heat 1 tablespoon olive oil in a large pot or Dutch oven over medium heat. Add the chopped yellow onion and cook for 5 minutes until softened.
2. Stir in the minced garlic cloves and grated fresh ginger. Cook for 1 minute until fragrant.
3. Add the ground cumin, chili powder, turmeric powder, and cayenne pepper. Stir and cook for 30 seconds until aromatic.
4. Stir in the rinsed and drained lentils, undrained diced tomatoes, tomato puree, vegetable broth, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Bring the mixture to a simmer.
5. Reduce heat to low, cover, and simmer for 20 minutes, stirring occasionally, allowing the flavors to meld. Meanwhile, cook the white basmati rice according to package directions or combine 1 cup uncooked rice with 2 cups water in a small pot, bring to a boil, then reduce heat, cover, and simmer for 15 minutes until water is absorbed.
6. Fluff the rice with a fork. Serve the Ethiopian spiced lentil and tomato stew over the cooked basmati rice.

Notes

This stew gains more flavor as it sits, making it even better the next day. Adjust the cayenne pepper to your preferred spice level.

Nutrition (per serving)

• Calories: 510
• Protein: 26.5 g
• Carbohydrates: 90.8 g
• Fat: 8.7 g
• Fiber: 22.1 g
• Sodium: 890 mg
• Saturated Fat: 1.2 g
• Sugar: 12.3 g