Spicy Ethiopian-Inspired Berbere Lentil Stew
This hearty Ethiopian-inspired stew delivers a complex, warming heat through berbere, a traditional Ethiopian spice blend featuring chili peppers, fenugreek, and multiple warm spices. The red lentils provide plant-based protein and fiber while sweet potatoes add nutritional balance and a hint of sweetness that complements the spice. Served with cooling yogurt and fresh herbs, this stew satisfies intense spicy cravings while offering excellent nutrition and authentic global flavors.
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RECIPE HIGHLIGHTS
COOK TIME
35 mins
CALORIES
340 kcal
PROTEIN
16 g
SERVINGS
4 servings
Why it's better
less saturated fat
Better for heart health and cholesterol levels
fewer calories
Lighter option that helps with weight management
more fiber
Promotes digestive health and keeps you fuller longer
*compared with the traditional Traditional Beef Stew with Potatoes and Gravy recipe
Recipe Instructions
Recipe Ingredients
4 servingsMain Ingredients
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 2-3 tablespoons berbere spice blend (adjust according to heat preference)
- 1 teaspoon ground cumin
- 1 medium sweet potato, peeled and diced (about 2 cups)
- 1 red bell pepper, diced
- 1 1/2 cups red lentils, rinsed and picked over
- 1 can (14.5 oz) diced tomatoes
- 4 cups low-sodium vegetable broth
- 2 tablespoons tomato paste
- 1 tablespoon lemon juice
- 2 cups fresh spinach, roughly chopped
- Salt to taste
serving:
- 1/2 cup plain Greek yogurt (use coconut yogurt for vegan option)
- 1/4 cup fresh cilantro, chopped
- 1/4 cup fresh mint, chopped
- Lemon wedges
- Optional: 2 cups cooked quinoa or brown rice for serving
Use high-quality, fresh ingredients for the best flavor. Ingredients can be prepped up to 24 hours in advance.
* Coming soon
Nutrition Facts
- 🧈Total Fat7g
- 🥓Saturated Fat1g
- 🍚Carbohydrates54g
- 🍬Sugars9g
- 🥦Fiber18g
- 🥩Protein16g
- 🧂Sodium580mg
* Calories and nutritional info are calculated per serving.
Dietary Info
Suitable for Diet
Keywords
Nutritional Highlights
* This information is meant as a guideline for dietary purposes.