Ethiopian Red Lentil and Vegetable Stew
A comforting, protein-rich Ethiopian stew loaded with red lentils, turnips, and vegetables, flavored with aromatic Berbere spice. Perfect for weeknight dinners, meal prep, or freezing, this plant-based stew is fiber-rich, low in saturated fat, and deeply satisfying.
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.
