Ethiopian-Spiced Red Lentil Stew

Ingredients

• 180 g dried red lentils, rinsed
• 110 g white rice, uncooked
• 1 large red onion, finely diced
• 1.5 tbsp olive oil
• 2 tbsp tomato paste
• 4 cloves garlic, minced
• 1 tbsp fresh ginger, minced
• 2 tsp sweet paprika
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp cayenne pepper
• 1/4 tsp ground fenugreek (optional but authentic)
• 550 ml vegetable broth, low sodium
• 1/2 medium lemon, juiced
• 1/4 tsp salt

Instructions

1. Cook the rice: rinse, add 270 ml water, boil, cover on lowest heat 12 minutes, rest 5.
2. Meanwhile, cook the onion in a DRY heavy pot over medium heat, stirring often, 6-8 minutes until it softens and browns at the edges — this waterless start is the Ethiopian way and concentrates sweetness. Add the oil only once the onion sticks slightly.
3. Stir in the garlic, ginger, paprika, cumin, coriander, cayenne, and fenugreek with the oil; cook 1 minute until the spice paste turns brick-red and fragrant.
4. Add the tomato paste and fry it 2 minutes, stirring constantly, until it darkens a shade — raw paste tastes tinny, fried paste tastes rich.
5. Add the lentils and broth. Simmer uncovered 18-20 minutes, stirring more frequently toward the end as it thickens, until the lentils have completely broken down into a thick, spoonable stew.
6. Off the heat, stir in the lemon juice and salt. The stew should mound gently on a spoon; loosen with a splash of hot water if it sets up too stiff. Serve over the rice.

Nutrition (per serving)

Calories

630

Protein

28 g

Fat

13 g

Carbs

102 g