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lentil stew

Ethopian Sporuted Lentil Stew

Gari
Ethiopian Sprouted Lentil Stew is made with lentils and vegetables and spiced with Berbere, which is basically a traditional spice-mix made with serrano peppers along with some whole spices.
5 from 1 vote
Prep Time 15 mins
Cook Time 30 mins
Resting Time 10 mins
Total Time 55 mins
Course Main Course
Cuisine Ethiopian
Servings 4 people
Calories 345 kcal

Equipment

Instant Pot

Ingredients
  

Berbere (Makes one Cup)

Ethiopian Sprouted Lentil stew

  • 4 tablespoon Olive oil
  • 1 cup Lentils
  • ½ cup Kidney Beans rinsed & soaked for 6=8 hours or overnight
  • 1 medium Red onion minced
  • 2 cloves Garlic minced
  • 1 Can Tomatoes 15 ounce
  • 1 cup Vegetables (sweet potato, squash, bell peppers, and more)
  • 4 cups Vegetable Stock
  • 2 teaspoon Berbere
  • 1 tablespoon Honey dark
  • Salt
  • 1 tablespoon Parsley chopped
  • 1 medium Lemon juice

Instructions
 

HOW TO MAKE BERBERE:

  • Add all the ingredients (except basil and cilantro) in either a spice grinder or mortar pestle, and ground them finely.
  • Add grounded spices in a bowl and mix it with cilantro & basil until evenly combined, and store in an airtight container.

HOW TO MAKE ETHIOPIAN LENTIL STEW:

  • Press Saute and add oil to the inner pot of Instant Pot. When the oil is hot, add minced onion to it and cook for 3-4 minutes. When onion started to change color add garlic and cook for 1 minute and add canned tomatoes.
  • Add vegetables of your choice in the pot like sweet potato, bell peppers, squash, etc and mix.
  • Cancel Saute and add lentils and kidney beans to the pot. Add vegetable stock and rest of the ingredients (including Berbere, Honey, Salt, and Parsley) and close lid.
  • Pressure cook using Soup setting for 20 minutes. When timer beeps NPR (No Pressure Release) for 10 minutes and then Quick Release.
  • Serve with Bread and some spiced Olive Oil and enjoy.

Video

Notes

Berbere: Once you ground it, store it in an airtight container. As the spice will remain fresh for  a longer time and free from any moisture.
Kidney Beans: You can also use canned Beans for easier cooking, and then set timer of Instant Pot for 10 minutes.
You can use Berbere in any dish that requires a little heat, as Berbere is a bit spicy.
 
I have made the dish using my Instant Pot 6QT Duo60 7-in-1 Multi Cooker, and you can also make in Stove-Top Pressure Cooker.
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Nutrition Facts
Ethopian Sporuted Lentil Stew
Serving Size
 
4 grams
Amount per Serving
Calories
 
345
Calories from Fat 36
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
1
g
6
%
Sodium
 
4668
mg
203
%
Potassium
 
1051
mg
30
%
Carbohydrates
 
64
g
21
%
Fiber
 
25
g
104
%
Sugar
 
11
g
12
%
Protein
 
19
g
38
%
Calcium
 
99
mg
10
%
Vitamin C
 
26
mg
32
%
Vitamin A
 
9595
IU
192
%
Iron
 
9
mg
50
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Ethopian, Instant Pot, instant pot recipes, lentil stew, stew, vegan, vegetarian
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