Spiced Lentil & Vegetable Wat

A fragrant and hearty Ethiopian-inspired stew rich with red lentils, potatoes, carrots, and warm spices, served with fluffy white rice.

• Prep: 15 min
• Cook: 45 min
• Total: 1 hr
• Servings: 6
• Cuisine: African
• Difficulty: Medium
• Cost: $2.09/serving

Dietary

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

Tags

• healthy
• comfort food
• savory
• slow cooker
• budget-friendly

Ingredients

• 1 tablespoon olive oil
• 1 yellow onion (chopped)
• 4 clove garlic (minced)
• 1 tablespoon fresh ginger (grated)
• 1 tablespoon paprika
• 1.5 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground turmeric
• 0.25 teaspoon ground cardamom
• 0.25 teaspoon cayenne pepper (optional)
• 1 can crushed tomatoes (28-ounce)
• 1 cup red lentils (rinsed)
• 4 cup vegetable broth
• 2 potatoes (peeled and diced)
• 2 carrots (peeled and sliced)
• 1 teaspoon kosher salt
• 0.5 teaspoon black pepper (freshly ground)
• 2 cup white rice (uncooked)

Instructions

1. Prepare white rice according to package directions. Keep warm.
2. Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the chopped yellow onion and cook until softened and translucent, about 5-7 minutes.
3. Add the minced garlic and grated fresh ginger. Cook for 1 minute until fragrant.
4. Stir in the paprika, ground cumin, ground coriander, ground turmeric, ground cardamom, and cayenne pepper (if using). Cook for 1-2 minutes, stirring constantly, until the spices are fragrant.
5. Pour in the crushed tomatoes and bring to a simmer. Add the rinsed red lentils, vegetable broth, diced potatoes, and sliced carrots. Stir well.
6. Bring the stew to a boil, then reduce heat to low, cover, and simmer for 30-40 minutes, or until the lentils are tender and the vegetables are cooked through, stirring occasionally to prevent sticking.
7. Season the stew with kosher salt and black pepper to taste.
8. Serve the Spiced Lentil & Vegetable Wat hot over the fluffy white rice.

Notes

This stew freezes well, making it a great meal-prep option. For a more authentic experience, serve with injera if available.

Nutrition (per serving)

• Calories: 480
• Protein: 19.5 g
• Carbohydrates: 83.1 g
• Fat: 8 g
• Fiber: 16.5 g
• Sodium: 850 mg
• Saturated Fat: 1.2 g
• Sugar: 10.5 g