Ethiopian Lentil Stew

• 份量: 4 servings
• 准备时间: 15 minutes
• 总时间: 50 minutes

配料

1-2 tablespoons (14-28g) spiced butter (or coconut oil)

¼ cup (60ml) cooking oil

1 large onion, (diced)

1½ tablespoons (14g) berbere spice

2 teaspoons (6g) garlic, (minced)

½ tablespoon (1g) fresh ginger, (minced)

1 teaspoon (2g) coriander or cumin

1-2 teaspoons (2-4g) smoked paprika

1 cup (200g) lentils, (soaked for 2 hours)

1 tablespoon (14g) tomato paste

2 cups (475ml) broth (beef, vegetable, chicken, or water)

2 tablespoons (8g) parsley, (chopped, or cilantro)

Salt and pepper to taste

步骤

Wash your lentils, then let them soak while you prepare the seasonings.

Heat a large saucepan with oil and spiced butter, then add onions, berbere spice, garlic, ginger, cumin, and smoked paprika. Stir occasionally for 2-3 minutes until the onions are translucent.

Then add the soaked lentils and tomato paste. Stir and sauté for 2-3 more minutes. Add stock or water and season with salt.

Bring to a boil and let it simmer until it thickens. It might take about 30 minutes, depending on how you like your lentils. Throw in some parsley, adjust for salt and pepper, and adjust the stew's consistency.

备注

Spiced butter (niter nibbeh)

https://www.africanbites.com/ethiopian-spiced-butter-niter-kibbeh/

Ingredients:

1 pound unsalted butter

1 small onion coarsely chopped

3 tablespoons finely chopped garlic

1 Teaspoon cardamom

1 Teaspoon fenugreek seeds

1 teaspoons ground cumin

1-2 tablespoons finely chopped ginger root

¼ teaspoon grated nutmeg

1 teaspoon dried oregano

½ teaspoon ground turmeric

5-6 Basil leaves

Instructions:

Place butter in a medium saucepan and melt completely on low heat.

Simmer without letting it brown, until the surface is completely coated with foam.

Skim off the foam as it rises to the surface while cooking until nothing more remains.

It should look quite transparent. Now, add all the ingredients: onions, garlic, ginger cumin, cardamon, oregano, turmeric, nutmeg, and basil. Continue cooking on low heat for about 15- 20mins.

Pass it through a cheesecloth or sieve. It is now ready to be used. Store in a tightly covered container for about a month in the fridge.

营养

• 每份大小: 125 g
• 卡路里: 352 kcal
• 总脂肪: 18 g
• 饱和脂肪: 4 g
• 钠: 217 mg
• 总碳水化合物: 34 g
• 膳食纤维: 16 g
• 总糖: 2 g
• 蛋白质: 13 g