Misir Wot (Ethiopian Spicy Lentil Stew)

A hearty Ethiopian lentil stew featuring red lentils simmered with berbere spice blend and aromatics. This protein-rich, vegan dish takes about 40 minutes to prepare and serves 4 people.

A traditional Ethiopian dish that serves 4 people (~350g per serving)

Ingredients

• Red lentils (250g), rinsed

• Onion (150g), finely chopped

• Garlic (10g, 2 cloves), minced

• Ginger (10g), minced

• Olive oil (30ml, 2 tbsp)

• Berbere spice mix (15g, 1.5 tbsp)

• Tomato paste (30g, 2 tbsp)

• Canned crushed tomatoes (200g, 1 can)

• Vegetable or chicken broth (750ml)

• Salt (5g, 1 tsp), to taste

• Fresh cilantro (10g), for garnish

Cooking Instructions

1. Sauté the aromatics:

• In a large pot, heat the olive oil (30ml) over medium heat. Add finely chopped onion (150g) and sauté until soft and golden brown, about 5-7 minutes.

• Add the minced garlic (10g) and ginger (10g) and cook for another 2 minutes until fragrant.

1. Spice it up:

• Stir in the berbere spice mix (15g) and cook for 1-2 minutes, allowing the spices to release their flavors.

1. Add tomato paste and lentils:

• Add the tomato paste (30g) and canned crushed tomatoes (200g) to the pot. Stir well.

• Add the rinsed red lentils (250g) and vegetable or chicken broth (750ml). Bring to a boil, then reduce to a simmer.

1. Simmer the stew:

• Cover and simmer for 25-30 minutes, stirring occasionally, until the lentils are tender and the stew has thickened. Add more broth if the stew gets too thick.

1. Season and serve:

• Add salt (5g) to taste. Ladle the misir wot into bowls (~350g per serving) and garnish with fresh cilantro (10g).

Nutritional Information (Per 350g Serving)

• Calories: ~280 kcal

• Protein: 14g

• Fat: 12g

• Carbohydrates: 35g

• Fiber: 9g

• Sodium: ~500mg

Dietary Information

• Vegan: Yes

• Gluten-Free: Yes

• Dairy-Free: Yes

• High-Protein: Yes, from the lentils

• High-Fiber: Yes