Ethiopian-Inspired Lentil Dumplings with Spiced Seasonal Vegetables
A comforting vegetarian dish featuring soft Ethiopian-style lentil dumplings paired with a medley of slow-braised seasonal vegetables seasoned with traditional Ethiopian spices. This recipe embraces slow braising as the cooking method, highlighting familiar flavors and wholesome ingredients perfect for a weeknight meal.
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Overview
This dish showcases soft and delicate lentil dumplings inspired by traditional Ethiopian flavors, served alongside slow-braised seasonal vegetables infused with classic Ethiopian spices like berbere and mitmita. The slow braising method allows the vegetables to become tender and flavorful, making this vegetarian meal comforting and rich in taste—a perfect option for a wholesome weeknight dinner.
Why you’ll love it
- Wholesome and vegetarian: Uses nutrient-dense lentils and fresh seasonal vegetables.
- Authentic flavors: Infused with Ethiopian spices that provide warmth and a subtle heat.
- Slow braising: Brings out deep, rich flavors and tender vegetables.
- Balanced textures: Soft dumplings paired with tender, spiced vegetables.
Ingredient notes
- Red lentils: Cooked and mashed to form the dumpling dough providing protein and softness.
- Seasonal vegetables: Use a mix like carrots, zucchini, bell peppers, and tomatoes for best flavor and color.
- Berbere spice: A key Ethiopian spice mix that gives warmth and complexity; adjust quantity based on heat preference.
- Mitmita spice: Optional for an extra layer of heat.
- Teff flour or all-purpose flour: Used to bind the dumpling dough; teff adds an authentic Ethiopian touch.
- Vegetable stock: For braising, adding depth without overpowering the spices.
Serving & storage
Serve the lentil dumplings immediately with the spiced vegetables spooned on top or on the side, accompanied by injera or flatbread if desired. The leftovers store well in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in a microwave until warmed through. For best texture, avoid overcooking the dumplings during reheating.
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Chef tips
- Rinse the lentils thoroughly before cooking to remove any impurities.
- Let the lentil mixture cool slightly before adding flour to avoid reacting with heat and causing a tough dough.
- Adjust the amount of berbere spice to match your preferred heat level.
- Slow braising develops deeper flavors; avoid rushing the cooking time.
- These dumplings are fragile; handle carefully when placing them in the braising liquid.
Ingredients
- 150 g (3/4 cup) red lentils, rinsedred lentils
- 1 litre (4 cups) waterwater for cooking lentils
- 60 g (1/2 cup) teff flour or all-purpose flourflour
- 1 medium onion, finely choppedonion
- 2 cloves garlic, mincedgarlic cloves
- 1 medium carrot, dicedcarrot
- 1 medium zucchini, dicedzucchini
- 1 red bell pepper, dicedred bell pepper
- 2 medium tomatoes, choppedtomatoes
- 2 tablespoons vegetable oilvegetable oil
- 1 tablespoon berbere spice mixberbere spice mix
- 1/2 teaspoon mitmita spice (optional)mitmita spice
- 500 ml (2 cups) vegetable stockvegetable stock
- Salt, to tastesalt
- Black pepper, to tasteblack pepper
- Fresh cilantro or parsley, chopped for garnishfresh cilantro or parsley
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Equipment
- medium saucepan
- mixing bowl
- large frying pan or braising pot
- wooden spoon
- knife
- cutting board
- measuring cups and spoons
Nutrition per serving
- Calories350
- Protein18 g
- Carbs50 g
- Fat6 g
Step-by-step
Step 1
Place the rinsed red lentils into a medium saucepan and cover with 1 litre (4 cups) of water. Bring to a boil, then reduce heat and simmer gently until lentils are soft and breaking apart, about 20 minutes.Step 2
Drain any excess water from the cooked lentils and mash them thoroughly in the saucepan or a mixing bowl until a smooth, dough-like consistency forms. Let cool slightly.Step 3
Once the lentil mixture is warm but not hot, add the teff or all-purpose flour and mix well to combine into a pliable dough. Set aside.Step 4
Prepare the seasonal vegetables: finely chop the onion, garlic, carrot, zucchini, bell pepper, and tomatoes.Step 5
Heat 2 tablespoons of vegetable oil in a large frying pan or braising pot over medium heat. Add the chopped onion and garlic, sautéing until translucent, about 5 minutes.Step 6
Add the diced carrot, zucchini, and bell pepper to the pan. Cook, stirring occasionally, for about 8 minutes until vegetables begin to soften.Step 7
Stir in the chopped tomatoes, berbere spice mix, and mitmita (if using). Cook for another 2 minutes to release the spices' aroma.Step 8
Pour in the vegetable stock, add salt and pepper to taste, and bring to a simmer. Reduce heat to low, cover, and slowly braise the vegetables for 30 minutes, stirring occasionally.Step 9
While the vegetables braise, shape the lentil dough into small dumplings, about 3 cm (1.2 inches) in diameter, by rolling between your palms.Step 10
After the vegetables have braised for 30 minutes, gently place the lentil dumplings into the braising pot. Cover and continue cooking gently for another 15 minutes until dumplings are cooked through and tender.Step 11
Carefully stir to combine the dumplings with the vegetables. Taste and adjust seasoning if necessary.Step 12
To serve, garnish with fresh chopped cilantro or parsley and accompany with injera or flatbread if desired.
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