Spiced Beef and Lentil Wat with White Rice

A comforting Ethiopian-inspired beef and lentil stew, slow-simmered with aromatic spices and a colorful array of vegetables, served alongside fluffy white rice for a wholesome and satisfying meal.

• Prep: 25 min
• Cook: 1 hr 30 min
• Total: 1 hr 55 min
• Servings: 8
• Cuisine: Ethiopian
• Difficulty: Medium
• Cost: $4.43/serving

Dietary

• Gluten-Free
• Dairy-Free
• Egg-Free
• High-Protein
• High-Fiber

Tags

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

Ingredients

• 2 pound beef stew meat (cut into 1-inch cubes)
• 2 tablespoon olive oil
• 2 yellow onions (large, diced)
• 4 clove garlic (minced)
• 1 tablespoon fresh ginger (grated)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 0.5 teaspoon ground turmeric
• 0.25 teaspoon fenugreek
• 0.5 teaspoon red pepper flakes
• 1 can crushed tomatoes
• 4 cup vegetable broth
• 1 cup green lentils (rinsed)
• 2 carrots (peeled, sliced)
• 2 bay leaves
• 1.5 teaspoon salt
• 0.75 teaspoon black pepper
• 5 ounce fresh spinach
• 3 cup white rice (uncooked)
• 6 cup water
• 0.25 cup fresh cilantro (chopped per serving, optional)

Instructions

1. Heat 2 tablespoons olive oil in a large Dutch oven or pot over medium-high heat. Season beef stew meat generously with 1 teaspoon salt and 1/2 teaspoon black pepper. Brown the beef in batches on all sides, then remove to a plate.
2. Add diced yellow onions to the pot and cook until softened, about 5-7 minutes. Stir in minced garlic, grated fresh ginger, ground cumin, ground coriander, paprika, ground turmeric, fenugreek (if using), and red pepper flakes. Cook for 1 minute until fragrant.
3. Return the beef to the pot. Stir in crushed tomatoes, vegetable broth, green lentils, sliced carrots, and bay leaves. Bring to a simmer, then reduce heat to low, cover, and cook for 1 hour, or until beef is tender. Stir occasionally.
4. While the stew simmers, prepare the white rice: In a medium saucepan, combine 3 cups white rice and 6 cups water. Bring to a boil, then reduce heat to low, cover, and cook for 18-20 minutes, or until water is absorbed and rice is tender. Let stand covered for 5 minutes, then fluff with a fork.
5. After the beef is tender, stir in fresh spinach until wilted. Taste and adjust seasoning with remaining salt and black pepper as needed.
6. Serve the Spiced Beef and Lentil Wat hot over steamed white rice, garnished with fresh cilantro if desired.

Notes

This wat can be stored in an airtight container in the refrigerator for up to 4 days, making it perfect for meal prepping. Reheat gently on the stovetop or in the microwave, adding a splash of vegetable broth if needed.

Nutrition (per serving)

• Calories: 620
• Protein: 48.5 g
• Carbohydrates: 65.2 g
• Fat: 18.1 g
• Fiber: 15.5 g
• Sodium: 780 mg
• Saturated Fat: 5.8 g
• Sugar: 7.1 g
• Cholesterol: 105 mg