Ethiopian Red Lentil Stew
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Nutrition balance score
Great
Glycemic Index
35
Low
Glycemic Load
23
High
Nutrition per serving
Calories415.1 kcal (21%)
Total Fat8.8 g (13%)
Carbs66.2 g (25%)
Sugars7.8 g (9%)
Protein21.5 g (43%)
Sodium1219.1 mg (61%)
Fiber9.9 g (35%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
2 Tbspolive oil
1onion
medium, diced
3garlic cloves
minced
1 ½ tspginger
freshly grated
1 Tbspberbere spice blend
to taste
½ tspcayenne pepper
or to taste, optional
4 cupsvegetable broth
or half tomato half chicken bouillon
1 ½ cupsdried split red lentils
1 x 14 ozcan diced tomatoes
3red potatoes
medium, diced
3 cupsfresh spinach leaves
sliced and lightly packed
salt
pepper
to taste
Instructions
Step 1
1. Coat the bottom of a large pot with oil and place over medium heat. Add onion and sauté until soft, about 5 minutes. Add garlic, ginger, berbere spice and cayenne and sauté 1 minute more.
Step 2
2. Add broth, lentils, tomatoes and potatoes. Stir a few times, raise heat and bring to a simmer. Lower heat and allow to cook until lentils are very soft and potatoes are tender, about 30 minutes. Stir in spinach and continue to cook just until wilted, about 2 minutes.
Step 3
3. Remove from heat and season with salt and pepper to taste. You can also add a bit more berbere and cayenne, if desired.
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