Ethiopian Poached Lentil and Vegetable Stew
A vibrant Ethiopian-inspired stew featuring poached lentils and seasonal vegetables gently simmered in traditional spices. This hearty, protein-rich dish is perfect for weeknight dinners, embracing the wholesome flavors of Ethiopian cuisine with accessible cooking techniques.
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Overview
This Ethiopian Poached Lentil and Vegetable Stew is a comforting and flavorful dish combining tender poached lentils with a variety of seasonal vegetables simmered in traditional Ethiopian spices like berbere and turmeric. The result is a nutritious, protein-rich stew bursting with vibrant color and warm flavor, perfect for a cozy weeknight meal.
Why you’ll love it
- Rich in plant-based protein from lentils, making it hearty and satisfying.
- Uses easily available seasonal vegetables, so you can adapt it throughout the year.
- Incorporates aromatic Ethiopian spices for authentic flavor without complex techniques.
- Relatively quick and easy to prepare, great for busy weeknights.
- Vegetarian and gluten-free, suitable for many dietary preferences.
Ingredient notes
Lentils: Use brown or green lentils as they hold their shape well during poaching. Rinse them thoroughly before use.
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Seasonal vegetables: Common choices include carrots, green beans, bell peppers, and zucchini; feel free to substitute based on availability.
Spices: Berbere spice blend is key to the flavor—purchase from specialty stores or make your own with chili powder, coriander, fenugreek, and more.
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Serving & storage
Serve the stew hot, accompanied by injera (Ethiopian flatbread) or steamed rice. Garnish with fresh cilantro if desired. This stew stores well in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave before serving. It can also be frozen for up to 1 month. Cool completely before freezing.
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Chef tips
- Rinse lentils thoroughly to remove any debris and reduce foam during cooking.
- Adjust the amount of berbere spice according to your heat preference — start with less and add more as desired.
- Use fresh seasonal vegetables for best flavor and texture.
- Keep an eye on the stew while simmering and add a splash of water if it becomes too thick before the lentils are cooked.
- This stew reheats well and flavors develop further after a day, making it ideal for leftovers.
Ingredients
- 200 g (1 cup)brown or green lentils, rinsed
- 1 tablespoonvegetable oil
- 1 mediumonion, finely chopped
- 3 clovesgarlic, minced
- 1 tablespoongrated fresh ginger
- 1 tablespoonberbere spice blend
- 1 teaspoonground turmeric
- 2 mediumcarrots, diced
- 100 g (3.5 oz)green beans, trimmed and cut into 2 cm pieces
- 1 mediumred bell pepper, diced
- 1 mediumzucchini, diced
- 400 g (14 oz)canned diced tomatoes
- 750 ml (3 cups)vegetable broth or water
- Saltto taste
- Fresh cilantro leavesfor garnish (optional)
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Equipment
- large pot or Dutch oven
- wooden spoon
- knife
- cutting board
- measuring cups and spoons
Nutrition per serving
- Calories310
- Protein18 g
- Carbs45 g
- Fat4 g
Step-by-step
Step 1
Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and sauté until soft and translucent, about 5 minutes.Step 2
Add the minced garlic and grated ginger, cooking for another 1 minute until fragrant.Step 3
Stir in the berbere spice blend and turmeric, cooking for 30 seconds to release their aroma.Step 4
Add the rinsed lentils, diced carrots, green beans, red bell pepper, and zucchini to the pot. Stir to combine all ingredients well.Step 5
Pour in the diced tomatoes with their juices and the vegetable broth. Stir and bring the mixture to a boil over high heat.Step 6
Once boiling, reduce the heat to low, cover the pot, and let it simmer gently for 30 minutes, or until the lentils and vegetables are tender.Step 7
Remove the lid and season the stew with salt to taste. Stir well and simmer uncovered for an additional 5 minutes to thicken the stew slightly.Step 8
Ladle the stew into bowls, garnish with fresh cilantro if using, and serve immediately with injera or rice.
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