Misir Wat (Ethiopian Red Lentil Stew)
Servings: 4 servings
Calories: 377kcal
Ethiopian split lentil stew made with warm spices. Vegan, gluten-free and ready in 45 minutes - serve with flatbread or rice for a delicious but hearty meal!
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Ingredients
- 3 tablespoons olive oil divided
- 1 large yellow onion diced
- 1 tablespoon garlic minced, substitute 1 tablespoon garlic paste
- 2 teaspoons red chili powder heaping, but adjust to spice tolerance
- 1 teaspoon tomato paste tube preferred
- 1 14.5-oz can diced tomatoes
- 2 tablespoons berbere spice divided
- ¼ teaspoon ground cardamom optional
- 1½ cups red lentils rinsed
- 3 cups water
- 1 teaspoon kosher salt adjust to taste
Instructions
- Heat 1 tablespoon oil in a large skillet or Dutch oven over medium heat. Add onion and cook until soft and translucent, 5-7 minutes. Add a splash of water if onion starts to stick.
- Add garlic and red chili powder. Cook for 1-2 minutes, stirring constantly, until fragrant.
- Stir in tomato paste and cook for 30 seconds. Add diced tomatoes and 1 tablespoon berbere spice. Sauté for 2-3 minutes until tomatoes begin to break down.
- Add remaining 2 tablespoons oil and ground cardamom (if using). Stir to combine.
- Add rinsed lentils, water, and salt. Bring to a boil over medium heat, then reduce heat to medium-low.
- Stir in remaining 1 tablespoon berbere spice. Cover and simmer for 20-25 minutes, stirring every 5 minutes, until lentils are soft but still have a bit of texture. Add more water 2 tablespoons at a time if mixture becomes too thick.
- Taste and adjust seasoning with salt. Serve hot with flatbread, injera, or rice.
Notes
- Cooking time depends on the age of your lentils. Older lentils take longer, so check every 5 minutes and add water as needed.
- Berbere is essential here. Find it at Ethiopian markets or well-stocked grocery stores.
- For milder heat, reduce the red chili powder to 1 teaspoon.
- For extra greens, add 2 cups baby spinach in the last 2 minutes. For a creamier pot, stir in ½ cup coconut milk at the end. A spoonful of plain yogurt cools the spice.
- Keeps 3 to 6 days in the fridge. Reheat on the stove with a splash of water. Freezing changes the texture.
Nutrition
Calories: 377kcal | Carbohydrates: 50g | Protein: 19g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Sodium: 1001mg | Potassium: 922mg | Fiber: 24g | Sugar: 5g | Vitamin A: 487IU | Vitamin C: 18mg | Calcium: 90mg | Iron: 8mg
