Ethiopian-Inspired Poached Chicken with Spiced Lentils
A gently poached chicken breast served alongside richly spiced Ethiopian-inspired lentils, highlighting seasonal vegetables for a nutritious and comforting weeknight meal. This dish balances tender protein with hearty legumes, using traditional Berbere spices for authentic flavor without fusion complexity.
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Overview
This Ethiopian-inspired recipe features tender chicken breasts poached gently to retain juicy moisture, served alongside lentils richly spiced with traditional Berbere seasoning and complemented by seasonal vegetables. The poaching method ensures the chicken remains soft and delicate, while the lentils provide a hearty and flavorful base characteristic of Ethiopian cuisine.
Why you’ll love it
This meal is balanced, wholesome, and easy to prepare on a weeknight. It combines protein and fiber-rich legumes with vibrant spices and fresh produce, offering authentic Ethiopian flavors without complexity. The gentle poaching makes it a lighter, health-conscious option while still delivering deep, aromatic tastes.
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Ingredient notes
Use skinless, boneless chicken breasts for even cooking and tenderness. For the lentils, brown or green lentils hold their shape well during cooking. Berbere spice is a key Ethiopian spice blend; if unavailable, you can find it at specialty stores or online. Seasonal vegetables such as carrots and kale add color and nutrients, but feel free to use what is freshest and available.
Serving & storage
Serve the poached chicken sliced over or alongside the spiced lentils with a garnish of fresh herbs such as cilantro. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently to preserve chicken moisture and lentil texture.
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Chef tips
- Use a kitchen thermometer to verify the chicken reaches 74°C (165°F) internally for safe consumption.
- If you prefer, substitute vegetable stock and use firm tofu instead of chicken for a vegetarian variation.
- Adjust Berbere spice quantity to your heat preference; it can be quite spicy.
- To save time, cook lentils a day ahead and reheat before serving.
Ingredients
- 4skinless, boneless chicken breasts (about 150g each)
- 200 g (1 cup)brown or green lentils
- 1medium onion, finely chopped
- 2 clovesgarlic, minced
- 1 tbspginger, freshly grated
- 1 tbspBerbere spice blend
- 2 tbspolive oil
- 2 mediumcarrots, peeled and diced
- 100 g (3 cups)kale or seasonal leafy greens, chopped
- 750 ml (3 cups)chicken stock or water
- Saltto taste
- Freshly ground black pepperto taste
- Fresh cilantro leavesfor garnish
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Equipment
- large saucepan
- medium pot
- wooden spoon
- knife
- cutting board
- measuring spoons
- measuring cups
Nutrition per serving
- Calories380
- Protein35 g
- Carbs35 g
- Fat8 g
Step-by-step
Step 1
Rinse the lentils under cold water and set aside.Step 2
Heat 1 tablespoon of olive oil in a medium pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.Step 3
Add the minced garlic and grated ginger. Cook for 1-2 minutes until fragrant.Step 4
Stir in the Berbere spice and cook for another minute to release its aromas.Step 5
Add the diced carrots and lentils to the pot. Stir to combine with the spice mixture.Step 6
Pour in the chicken stock or water, season with salt and black pepper to taste, and bring to a boil.Step 7
Reduce heat to low, cover, and simmer the lentils gently until tender, about 25-30 minutes.Step 8
While the lentils simmer, heat the remaining 1 tablespoon of olive oil in a large saucepan over medium heat. Add water until 5 cm deep and bring to a gentle simmer for poaching.Step 9
Place the chicken breasts in the simmering water, cover partially, and poach gently until cooked through, 12-15 minutes depending on thickness. Use a thermometer to ensure the internal temperature reaches 74°C (165°F) for food safety.Step 10
During the last 5 minutes of lentil cooking, stir in the chopped kale or other seasonal greens; cook until just wilted.Step 11
Remove chicken from poaching liquid and let rest for 3 minutes before slicing.Step 12
Serve the sliced poached chicken on a bed of spiced lentils and vegetables, garnished with fresh cilantro leaves.
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