Ethopian Sporuted Lentil Stew
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.
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Equipment
Instant Pot
Ingredients
Berbere (Makes one Cup)
- ½ cup Serrano Chilies or other ground Chilies
- ½ cup Smoked Paprika
- 2 teaspoon onion powder
- 2 teaspoon Ginger Powder ground
- 2 tbsp Salt
- 1 teaspoon Green Cardamoms freshly ground
- 1 teaspoon Fenugreek Seeds
- 1 teaspoon Nutmeg ground
- ½ teaspoon Garlic Powder
- ½ teaspoon Dried Basil
- ¼ teaspoon Cloves ground
- ¼ teaspoon Cinnamon ground
- ¼ teaspoon Allspice ground
- ¼ teaspoon Dried Cilantro dried
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
%
Vitamin A
9595
IU
192
%
Vitamin C
26
mg
32
%
Calcium
99
mg
10
%
Iron
9
mg
50
%
* Percent Daily Values are based on a 2000 calorie diet.
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