Berberé Stew (Ethiopian Lentil Stew)
Berbere Stew, right, with Ethiopian Green Beans and Potatoes

Berberé Stew (Ethiopian Lentil Stew)

Recipe By: Susan Voisin

I found this, along with some other fat-free recipes, at a site that now seems to be defunct. The original recipe was created by the web page’s owner, but I’ve incorporated changes that I’ve made over the years.  I love this highly spiced (but not spicy) lentil dish!

To make berberé spice mixture, combine:

1 Tbs. ground cardamom
1 Tbs. ground coriander
1 Tbs. fenugreek
1 Tbs. ground nutmeg
1 Tbs. ground cloves
1 Tbs. ground allspice
1 Tbs. cinnamon
1 Tbs. paprika
1 Tbs. turmeric
1 tsp. cayenne
1 Tbs. ground black pepper
1 Tbs. ground sea salt

Store in a cool, dark place.

This spice mixture came from Eat More, Weigh Less. It has 21 calories and .78 grams of fat per tablespoon.

The stew:

1/2 large onion, chopped
1 + 1/4 cup red lentils
2 1/4 cups water
1 garlic clove, crushed
1-2 Tbs. berberé spice mixture, above
1 28-ounce can crushed tomatoes

Mix lentils with water, garlic, onion, and spices. Cook, uncovered, over medium-low heat, for 20 minutes or until the lentils have softened. Watch carefully and add water if it starts to dry out. Add the tomatoes and heat at least 15 more minutes. Good alone or over whole grains such as brown rice.

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