Spiced Ethiopian-Inspired Pressure Cooker Lentil Grain Bowl
A vibrant and hearty grain bowl featuring protein-rich lentils and seasonal roasted root vegetables, infused with traditional Ethiopian spices and cooked quickly using pressure cooking. Served over a bed of fluffy teff and quinoa blend, garnished with fresh herbs and a dollop of tangy yogurt to balance warm flavors.
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Overview
This Spiced Ethiopian-Inspired Pressure Cooker Lentil Grain Bowl combines hearty lentils cooked quickly with authentic berbere spices, paired with roasted seasonal root vegetables, and served on a bed of fluffy teff and quinoa blend. Finished with fresh herbs and a tangy yogurt dollop, it offers vibrant flavors and a nutritious, satisfying meal with a delicious Ethiopian flair.
Why you’ll love it
- Quick pressure cooking drastically reduces lentil cooking time without sacrificing flavor.
- The combination of teff and quinoa provides a nutritious and gluten-free grain base.
- Roasted seasonal root vegetables bring warmth and earthiness, complementing the spiced lentils.
- Easy to customize with different vegetables and protein add-ons if desired.
Ingredient notes
Berbere spice: A traditional Ethiopian spice blend with chili, fenugreek, ginger, and more that gives this dish its warm and aromatic taste.
Teff and quinoa: Teff is a tiny nutrient-rich Ethiopian grain; combined with quinoa it boosts protein and texture.
Lentils: Brown or green lentils hold their shape well under pressure cooking.
Seasonal root vegetables: Carrots, parsnips, sweet potatoes, or beets are excellent choices.
Yogurt: A tangy dollop balances the spice and adds creaminess; use plain Greek yogurt or a plant-based alternative for vegan option.
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Serving & storage
Serve the grain bowl warm garnished with freshly chopped cilantro or parsley and a dollop of yogurt. Leftovers store well in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or in a skillet, adding a splash of water or broth to maintain moisture. You can also prepare components ahead: cook lentils and grains in advance and roast vegetables on the day of serving for freshness.
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Chef tips
- Rinse lentils thoroughly to remove any dirt or debris before cooking.
- Use natural pressure release on lentils to retain their shape and texture.
- Try swapping seasonal root vegetables for other available produce like pumpkin or butternut squash in autumn.
- For a vegan version, use plant-based yogurt or omit the yogurt topping entirely.
- Store leftovers in an airtight container in the refrigerator and consume within 3 days for best quality.
Ingredients
- 200 g (1 cup) brown or green lentils, rinsed and drainedlentils
- 1 tbsp olive oilolive oil
- 1 medium onion, finely choppedonion
- 3 cloves garlic, mincedgarlic
- 1 tbsp berbere spice blendberbere spice
- 1 tsp ground gingerground ginger
- 400 g (14 oz) seasonal root vegetables, peeled and chopped (carrots, sweet potatoes, parsnips)seasonal root vegetables
- 1 tsp salt, plus more to tastesalt
- 1/2 tsp black pepper, plus more to tasteblack pepper
- 150 g (3/4 cup) teff grainteff grain
- 150 g (3/4 cup) quinoa, rinsedquinoa
- 750 ml (3 cups) water or vegetable broth, dividedwater or vegetable broth
- 60 ml (1/4 cup) plain Greek yogurt or plant-based yogurtyogurt
- Fresh cilantro or parsley, chopped, for garnishfresh herbs
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Equipment
- pressure cooker
- large bowl
- baking sheet
- mixing spoon
- measuring cups and spoons
- knife
- cutting board
- strainer
Nutrition per serving
- Calories430
- Protein18 g
- Carbs65 g
- Fat7 g
Step-by-step
Step 1
Preheat the oven to 200°C (400°F). Toss the chopped seasonal root vegetables with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast in the oven for 25 minutes, turning halfway through, until tender and caramelized.Step 2
While vegetables roast, set the pressure cooker to the sauté function. Add a little olive oil, then sauté the chopped onion until translucent, about 5 minutes. Add minced garlic, berbere spice, and ground ginger; cook for 1 more minute until fragrant.Step 3
Add the rinsed lentils, 500 ml (2 cups) water or vegetable broth, and 1/2 teaspoon salt to the pressure cooker. Seal the lid and cook at high pressure for 10 minutes. Allow natural pressure release for 10 minutes before opening the lid carefully.Step 4
While lentils cook, combine teff and quinoa in a fine mesh strainer. Rinse under cold water until water runs clear.Step 5
Transfer rinsed teff and quinoa to a medium saucepan. Add 250 ml (1 cup) water or vegetable broth and a pinch of salt. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 15 minutes until all liquid is absorbed and grains are tender. Remove from heat and let rest covered for 5 minutes.Step 6
Fluff the cooked grains with a fork. Stir the roasted vegetables into the cooked lentils gently. Adjust seasoning with salt and pepper to taste.Step 7
To serve, divide the teff quinoa blend among four bowls. Top each with the spiced lentil and roasted vegetable mixture. Garnish with chopped fresh cilantro or parsley and a dollop of plain yogurt. Serve warm.
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