Ethiopian Red Lentil Stew (Misir Wot)

• 400 gdried red lentils, rinsed
• 5garlic cloves, minced
• 400 gchopped tomatoes
• 2onions, finely diced
• 30 gfresh ginger, grated
• 2 tspground cumin
• 2 tspsmoked paprika
• 1 tspchilli flakes
• 1 tspground turmeric
• 800 mlvegetable stock
• 1 tspsalt
• 3 tbspcoconut oil
• 2 tspground coriander
• 1 tspground fenugreek
• 15 gcoriander leaves, torn, optional (optional)
• 300 gcooked white rice, optional (optional)

Method

1. 1Heat the coconut oil in a large heavy-based pot over a medium flame. Add the diced onions with a pinch of salt and cook, stirring regularly, for 14–16 minutes until deeply golden and beginning to caramelise at the edges.
2. 2Add the minced garlic and grated ginger and fry for 2 minutes until fragrant, then stir in the cumin, ground coriander, fenugreek, smoked paprika, chilli flakes, and turmeric. Toast the spices in the oil for 1 minute, stirring constantly; they should smell warm and slightly nutty.
3. 3Tip in the chopped tomatoes and stir well, scraping up any spice paste from the base of the pot. Simmer for 5 minutes until the tomatoes reduce and the oil begins to separate at the surface.
4. 4Add the rinsed red lentils and pour over the hot vegetable stock. Stir to combine, then bring to a rolling boil.
5. 5Reduce the heat to low, partially cover, and simmer for 25–30 minutes, stirring every 5 minutes, until the lentils are completely broken down and the stew is thick and cohesive. It should hold a soft trail when you drag a spoon across the base.
6. 6Taste and adjust the salt. If the stew is thicker than you like, stir in a splash of hot water and return to a simmer for 2 minutes.
7. 7Serve with any optional torn coriander and rice. Cool leftover stew in shallow containers within 2 hours, then refrigerate or freeze for up to 3 months. Defrost overnight in the fridge and reheat until piping hot throughout, adding water if needed.

Per serving

kcal

509

protein

30.3g

fibre

22.1g

carbs

72.1g

fat

13.5g