Healthy Eritrean and Ethiopian Recipes

When it comes to exploring the diverse and delicious world of African cuisine, Eritrean and Ethiopian food often takes center stage. Known for its vibrant flavors and unique combinations of spices, Eritrean and Ethiopian dishes are a true delight for the senses. One such culinary gem is the Red Lentil Stew; a hearty and nutritious dish that’s perfect for both vegetarians and lentil enthusiasts. In this blog post, I will take you through a simple yet authentic recipe to recreate this flavorful stew at home.

Ingredients

• 1 cup red split lentils, rinsed and drained
• 1 medium yellow onion, finely chopped
• 1 medium roma tomato, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon berbere spice (adjust to taste)
• 1/4 teaspoon turmeric
• 4 cups water
• 2 tablespoons avocado oil
• Salt to taste
• 1 or 2 twigs rosemary

Injera or crusty bread for serving (can be substituted for bread if you do not have Enjera)

Equipment Needed

• Sauce pan, pot

Instructions

• Cooking the Lentils

1. In a deep saucepan, add the rinsed red split lentils and 4 cups of water. You can add a pinch of salt if preferred for seasoning. Allow the lentils to come to a boil, then reduce the heat to a simmer.
2. Let the lentils simmer for about 20-25 minutes or until they are tender and fully cooked. Stir occasionally to prevent them from sticking to the bottom of the pan.

• Preparing the aromatic base

1. While the lentils are cooking, heat the avocado oil in a separate pot over medium heat. Avocado oil is a great choice for its neutral flavor and health benefits.
2. Add the finely chopped onion and sauté until it becomes translucent, which should take about 3-4 minutes.
3. Now, add the minced garlic and sauté for an additional 1-2 minutes until fragrant.
4. Stir in the berbere, ground cumin, and turmeric. Sauté the spices for about a minute to release their flavors. Adjust the berbere spice to your preferred level of heat. Let it simmer for 7 minutes.
5. Add the finely chopped tomato and continue to sauté for 2-3 minutes until it’s well incorporated into the mixture, creating a fragrant base for your stew. Taste to see if the berbere is well cooked before proceeding.
6. Add the cooked lentils and rosemary to the pot and stir to mix the spices and aromatics with the lentils. Cover the pot, reduce the heat to low and let the stew simmer for about 7-10 minutes. Stir occasionally to prevent sticking.
7. If the stew becomes too thick, you can add a bit more water to achieve your desired consistency.
8. Taste the stew and season with salt to your liking.

Your Red Lentil Stew is now ready to be savored! Serve it hot, garnished with chopped serrano peppers for an extra kick of heat. For an authentic experience, enjoy your lentil stew with Injera, a spongy Eritrean and Ethiopian flatbread that’s perfect for scooping up every flavorful bite. If Injera is not available, crusty bread makes an excellent accompaniment.

With this simple recipe, you can bring the warmth and richness of Eritrean and Ethiopian cuisine to your own kitchen. The combination of spices, lentils, and aromatic vegetables creates a dish that’s not only delicious but also a comforting taste of East African culture. Give it a try and share the flavors of Eritrea and Ethiopia with your loved ones.