This vibrant Ethiopian Red Lentil and Vegetable Stew is a hearty, plant-based dish bursting with bold flavors from aromatic Berbere spices.
Packed with protein-rich lentils, fiber-loaded vegetables, and healthy fats, it’s both nourishing and satisfying.
Quick to prepare and perfect for meal prep, this wholesome stew makes a comforting, everyday dinner that’s equally delicious fresh or reheated.
Ethiopian Red Lentil and Vegetable Stew
Equipment
- 1 Wusthof Chef Knife
- 1 Cutting board
- 1 Dutch Oven or heavy soup pot
- Measuring cups and spoons
Ingredients
- 3 tablespoons canola oil
- 1 large onion chopped
- 2 medium carrots chopped
- 2 stalks celery chopped
- 1 small red bell pepper seeds removed and chopped
- 4 cloves garlic minced
- 1 tablespoon fresh ginger minced
- 2 tablespoons Berbere spice
- 2 medium turnips peeled and cut into ½-inch cubes
- 8 cups vegetable broth
- 1½ cups red lentils rinsed and inspected
- 1 can 15 ounces petite diced tomatoes, undrained
- ½ cup fresh cilantro chopped, plus extra for garnish
- Salt to taste
- Freshly ground black pepper to taste
- Yogurt dairy or plant-based for serving, optional
Instructions
- Heat the Oil Properly: Start by placing a heavy-bottomed Dutch oven or large soup pot over medium-high heat. Pour in 3 tablespoons of canola oil and allow it to warm for about 30 seconds until it shimmers but does not smoke. Properly heated oil is key to evenly sautéing your vegetables and releasing the flavors of your spices later.
- Sauté the Onion for Sweetness: Add the chopped large onion to the hot oil. Reduce the heat to medium and cook for 5–6 minutes, stirring occasionally, until the onion softens and becomes translucent. This step creates a sweet, flavorful base that will enhance the depth of the stew. Avoid browning the onions too quickly, as you want a gentle caramelization rather than burning.
- Cook the Carrots, Celery, and Bell Pepper: Add the chopped carrots, celery stalks, and red bell pepper to the pot. Continue cooking for another 5–6 minutes, stirring occasionally. These vegetables should soften but still retain a bit of bite. Their natural sugars will mix with the onions to create a rich, aromatic foundation for the stew.
- Add Garlic, Ginger, and Berbere Spice: Reduce the heat slightly and stir in the minced garlic and ginger, followed by 2 tablespoons of Berbere spice. Cook for 30–60 seconds, just until the mixture becomes fragrant. This “blooming” technique helps the spices release their essential oils, intensifying the flavor without overpowering the vegetables.
- Introduce the Turnips and Broth: Peel and cube the turnips into ½-inch pieces, then add them to the pot. Pour in 8 cups of vegetable broth, and gently stir to combine. Increase the heat to bring the mixture to a boil. Once boiling, reduce to medium heat and cook for 5–6 minutes, allowing the turnips to begin softening while soaking up the flavors of the broth and spices.
- Add Lentils and Tomatoes: Rinse 1½ cups of red lentils thoroughly, inspecting for any small debris. Add the lentils to the pot along with 1 can (15 ounces) of petite diced tomatoes, including the liquid. Stir well to evenly distribute the lentils and tomatoes throughout the stew. This ensures that every bite will be rich in flavor and texture.
- Simmer Slowly for Tenderness: Cover the pot with the lid slightly ajar to allow steam to escape. Reduce heat to medium-low and let the stew simmer gently for 25–30 minutes. Stir occasionally to prevent sticking and ensure even cooking. The lentils should become tender and slightly creamy, while the turnips soften completely, absorbing all the aromatic flavors.
- Season to Taste: Once the vegetables and lentils are fully cooked, taste the stew. Add salt and freshly ground black pepper as needed to enhance the flavors. Season gradually, tasting as you go, to achieve a balanced and harmonious taste.
- Add Fresh Cilantro: Stir in ½ cup of freshly chopped cilantro to brighten the stew and add a fresh herbal note. The cilantro adds both color and a subtle freshness that complements the warm spices beautifully.
- Serve and Garnish: Ladle the stew into bowls, making sure each serving has a generous mix of lentils, turnips, and vegetables. Garnish with extra cilantro and, if desired, a dollop of yogurt—either dairy or plant-based—for a creamy, cooling contrast. Serve immediately with rice, quinoa, or flatbread for a complete and satisfying meal.
- Optional Finishing Touches: For added texture, sprinkle toasted nuts or seeds on top. A squeeze of fresh lemon juice can also enhance the flavors, balancing the warmth of the Berbere spice and the richness of the lentils. These small touches elevate the stew to a restaurant-quality dish while keeping it easy enough for everyday cooking.
Notes
- Substitute vegetables freely: Swap turnips for potatoes, sweet potatoes, or rutabaga for a slightly different texture and flavor.
- Inspect lentils carefully: Pour lentils on a white plate to remove small stones or debris before cooking.
- Bloom your spices: Add Berbere or other dried spices to hot oil early to release their full flavor.
- Make ahead: Stew can be prepared 1–2 days in advance, then cooled and refrigerated.
- Freeze for convenience: Store in airtight containers for up to 3 months; thaw in the fridge or microwave and reheat.
Chef’s Secrets For Maximum Flavor
To make this Ethiopian stew truly irresistible, the key is in how you handle your aromatics.
Sauté onions, carrots, celery, and bell pepper slowly over medium heat to develop a natural sweetness before adding spices.
“Blooming” Berbere in hot oil releases its essential oils, creating a deeper, richer flavor.
Fresh ginger and garlic should be added last to preserve their bright, fragrant notes.
Rinsing lentils thoroughly and inspecting them ensures a clean, smooth texture without grit, elevating the overall experience.
Serving Suggestions For Delicious Meals
This stew is versatile and pairs beautifully with many sides.
Serve it over fluffy cooked rice, quinoa, or injera for a traditional touch.
Top each bowl with fresh cilantro and a dollop of yogurt, dairy or plant-based, for a creamy contrast to the spiced lentils.
For added texture, sprinkle with toasted nuts or seeds.
It also works well as a filling for wraps or pita, making it a satisfying option for lunchboxes or casual dinners.
Storage Tips For Long-Term Use
Proper storage ensures your stew maintains flavor and texture.
Let the stew cool completely before refrigerating in airtight containers; it will keep for 3–4 days.
For longer storage, portion into freezer-safe containers and freeze for up to 3 months.
When reheating, thaw in the refrigerator overnight or gently warm on the stovetop, stirring occasionally.
Avoid microwaving straight from frozen to prevent uneven heating and a mushy texture.
Always add fresh herbs or yogurt after reheating for maximum freshness.
Frequently Asked Questions
1. Can I use other lentils instead?
Yes! Red lentils cook quickly and break down nicely, giving a creamy texture. Yellow lentils or green lentils can be used, but green lentils hold their shape more, so the stew will be thicker and less silky. Adjust cooking time accordingly.
2. Is this stew gluten-free?
Absolutely. All ingredients in this recipe are naturally gluten-free. Just double-check that your vegetable broth and Berbere spice blend do not contain any gluten-containing additives.
3. Can I make it spicier or milder?
Definitely. Adjust the amount of Berbere spice to taste. For milder versions, reduce the spice or balance with extra tomatoes or yogurt. For extra heat, add crushed red pepper or a pinch of cayenne while cooking.
4. Can I cook this in a slow cooker?
Yes. Sauté the vegetables and spices first, then transfer everything to a slow cooker. Cook on low for 4–5 hours or on high for 2–3 hours until lentils and vegetables are tender.
5. How can I meal prep this stew?
Divide into individual containers for grab-and-go meals. It reheats well in the microwave or on the stovetop. Add fresh herbs, a squeeze of lemon, or yogurt just before serving to keep flavors vibrant.
