Ethiopian-Inspired Steamed Lentil and Vegetable Tibs
A comforting Ethiopian-style tibs featuring seasoned lentils and vibrant seasonal vegetables, gently steamed to retain their natural flavors and nutrients. This dish offers a wholesome vegetarian option with familiar spices and an approachable cooking method, perfect for weeknight meals.
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Overview
This Ethiopian-inspired steamed lentil and vegetable tibs combines the flavors of traditional tibs cooking with a healthy steaming method. It features seasoned lentils alongside a colorful mix of seasonal vegetables gently steamed to preserve freshness and nutrients. The warm blend of Ethiopian spices like berbere and garlic gives the dish an authentic taste, making it a comforting and wholesome vegetarian meal perfect for busy weeknights.
Why you’ll love it
This recipe offers an approachable way to enjoy Ethiopian flavors through a simple steaming technique, which keeps the ingredients light yet flavorful. The combination of protein-rich lentils and fiber-packed vegetables provides balanced nutrition, while the spice blend delivers warmth without overwhelming heat. Easy to prepare and quick to cook, this dish fits nicely into a healthy, weeknight-friendly meal plan.
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Ingredient notes
Red lentils are used for their quick cooking time and mild flavor. Feel free to swap in yellow lentils if preferred. Seasonal vegetables such as bell peppers, zucchini, and carrots bring color and texture; adjust according to what’s fresh locally. Berbere spice mix is key for authentic Ethiopian flavor—if unavailable, a blend of paprika, cayenne, garlic powder, and ground coriander can substitute. Fresh garlic and ginger add warmth and depth.
Serving & storage
Serve the tibs hot, ideally over injera, rice, or your favorite flatbread to soak up the flavorful juices. Garnish with fresh chopped cilantro or parsley for brightness. Leftovers keep well refrigerated in an airtight container for up to 3 days. Reheat gently in a steamer or microwave to preserve moisture and flavor. This dish is also suitable for freezing; thaw overnight in the fridge before reheating.
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Chef tips
- Use a shallow dish for steaming to ensure even cooking.
- If you prefer a bit more heat, add a pinch of cayenne pepper along with the spices.
- Make sure the steamer water does not touch the dish to prevent steaming in water, not direct heat.
- Rinsing lentils well removes excess starch and prevents a gummy texture.
Ingredients
- 200 g (1 cup)red lentils, rinsed and drained
- 1 mediumonion, finely chopped
- 2 clovesgarlic, minced
- 1 tbspfresh ginger, grated
- 1 mediumcarrot, diced
- 1 smallzucchini, diced
- 1 mediumred bell pepper, diced
- 2 tspberbere spice mix
- 1/2 tspground turmeric
- 1/2 tspground cumin
- 2 tbspvegetable oil
- 200 ml (3/4 cup)vegetable broth or water
- Salt and black pepperto taste
- Fresh cilantro or parsleyfor garnish
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Equipment
- steamer pot with lid
- mixing bowl
- wooden spoon
- measuring spoons
- knife
- cutting board
Nutrition per serving
- Calories280
- Protein15 g
- Carbs40 g
- Fat5 g
Step-by-step
Step 1
Rinse the red lentils under cold running water until water runs clear, then drain well.Step 2
Heat the vegetable oil in a large pan over medium heat. Add chopped onion and sauté for 5 minutes until translucent.Step 3
Add minced garlic and grated ginger; cook stirring for 1 minute until fragrant.Step 4
Stir in berbere spice mix, turmeric, and cumin; cook for 30 seconds to toast the spices gently.Step 5
Add diced carrot, zucchini, and red bell pepper to the pan. Cook, stirring occasionally, for 5 minutes to soften slightly.Step 6
Add rinsed lentils and vegetable broth to the pan. Season with salt and pepper to taste and stir well to combine.Step 7
Transfer the lentil and vegetable mixture into a shallow heatproof dish suitable for steaming. Cover with a lid or foil.Step 8
Fill the bottom pot of the steamer with water and bring it to a gentle boil. Place the dish in the steamer basket, cover, and steam for 15 minutes or until the lentils are tender and vegetables cooked through.Step 9
Check for seasoning, adjust salt and pepper if needed. Garnish with fresh chopped cilantro or parsley before serving.
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