September 17, 2018May 30, 2018Eat Well, Fruit and Vegetable Prescription Program, Recipes

Ethiopian Lentil Stew

Name: Ethiopian Lentil Stew
Ingredients: 1 cup Lentils (soaked in cold water for 2 hours and drained); ½ cup Olive Oil; 1 medium Onion (minced); 2 medium Carrots (diced (or sweet potato, diced)); 2 cups Greens (such as Kale, Swiss Chard, etc.); 2 Garlic Cloves (minced); 3 Tomatoes (roughly chopped, or one 15-ounce can tomatoes, chopped); Juice of 2 lemons; 2 teaspoons Berbere* or chili powder; 1 tablespoon chopped Parsley; ½ teaspoon Salt; 1 tsp whole Fenugreek seeds (ground in coffee grinder); ½ cup ground dried serrano chilies or other ground dried chilies; ½ cup Paprika; 2 tablespoons Salt; 2 teaspoons ground Ginger; 2 teaspoons Onion Powder; 1 teaspoon ground Cardamom (preferably freshly ground); 1 teaspoon ground Nutmeg; ½ teaspoon Garlic powder; ¼ teaspoon ground Cloves; ¼ teaspoon ground Cinnamon; ¼ teaspoon ground allspice

Course: Main Course

Servings: 4

Calories: 447 kcal

Ingredients

1 cup Lentils soaked in cold water for 2 hours and drained
½ cup Olive Oil
1 medium Onion minced
2 medium Carrots diced (or sweet potato, diced)
2 cups Greens such as Kale, Swiss Chard, etc.
2 Garlic Cloves minced
3 Tomatoes roughly chopped, or one 15-ounce can tomatoes, chopped
Juice of 2 lemons
2 teaspoons Berbere* or chili powder
1 tablespoon chopped Parsley
½ teaspoon Salt

*Berbere:

1 tsp whole Fenugreek seeds ground in coffee grinder
½ cup ground dried serrano chilies or other ground dried chilies
½ cup Paprika
2 tablespoons Salt
2 teaspoons ground Ginger
2 teaspoons Onion Powder
1 teaspoon ground Cardamom preferably freshly ground
1 teaspoon ground Nutmeg
½ teaspoon Garlic powder
¼ teaspoon ground Cloves
¼ teaspoon ground Cinnamon
¼ teaspoon ground allspice

Instructions

Berbere

Mix all ingredients together and keep in the refrigerator for up to 3 months.

Stew

Steam the large beets until tender-firm when pierced with a knife, about 35 minutes. Steam the little beets until tender-firm, about 20 minutes. Chill both.
Cut onions into a small dice. If desired, sauté the onions until slightly browned. Reserve and chill.
Using 5 or 6 neat strokes of the knife, peel and trim the red beets. Cut them into 1/2” chunks. Slip off the skins of the smaller beets with your hands. Leave the smallest ones whole. Quarter or halve the rest.
Combine the beets, peas, onion and dill in a large bowl.
Whisk together the dressing ingredients and pour over the beet salad.
Let chill in the fridge for 1 hour.
Gently fold in arugula leaves, pea shoots or late fall vegetables immediately before serving. Season to taste.

Recipe Notes

Calories 447, Total Fat 28 g, Sat. Fat 4 g, Sodium 604 mg, Tot. Carb. 38 g, Protein 15 g, Sugar 7 g