Ethiopian Lentil and Spice Stew

I discovered this recipe and website, and got in touch with Kellie who kindly let me reproduce it here.  Her website specialises in Nutrition and Cancer and is well worth a browse if you are looking at healthy eating.  This recipe uses a couple of our favourite ingredients, including Hodemedod’s split peas and fresh Watercress.

Ethiopian Lentil and Spice Stew

By Kellie Anderson, MSc

Servings: 4-6
Difficulty: very easy

  • 375-400g (2 cups) dried green or yellow split peas OR red lentils (the latter will go very soft and “pureed”; no pre-soaking need), soaked overnight OR boiled for 10 minutes then rinsed.
  • 2 tbsp olive oil or rapeseed oil
  • 1 leek or red onion, finely chopped
  • 2 cloves garlic, minced
  • 2 tsp garam masala
  • 1/2 tsp each of ground cardamom and cinnamon and hot paprika (or cayenne)
  • Black pepper, to taste
  • 1 sweet potato, diced
  • 1.7 litres vegetable stock OR boiling water and 2 tsp salt
  • One bunch of watercress OR 150g (5.3 oz) baby spinach or kale, roughly chopped
  • Lemon wedges

1. Heat the oil in a large lidded pot, then add the leeks and garlic, cooking gently for 10 minutes, stirring occasionally. Add the spices and cook for a further two minutes before adding the soaked/pre-cooked lentils, the chopped sweet potatoes and the stock or water.
2. Bring the stew to the boil and then lower to simmer, cover and cook for 20 minutes. Remove the lid and cook a further 20 minutes to allow the stew to thicken up. Stir in the chopped watercress or spinach just before serving with your choice of grain/bread and the lemon slices.

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