Recipes & How-To's
Ethiopian Vegetable Stew

Ethiopian Vegetable Stew

This spicy stew is best served over hot cooked rice. We’ve offered a range for the amount of chili to add so that you can easily control the spice level.

Cook time

50 mins

Recipe Difficulty

Medium

Yield

Serves 6-8

Ingredients

  • 2 tbsp oil
  • 1 cup diced onion
  • 1 - 3 tbsp finely chopped seeded serrano chiles
  • 1 tbsp grated fresh ginger
  • 4 cloves garlic, thinly sliced
  • 1 tsp cinnamon
  • 1 tsp ground cardamom
  • 1/2 tsp cayenne pepper
  • 1/4 tsp nutmeg
  • 1/4 tsp freshly ground pepper
  • 1/8 tsp ground cloves
  • 1 can (28 oz/796 mL) diced tomatoes
  • 2 cups sliced carrots (1 inch)
  • 1 red or yellow bell pepper, cut into 1 inch pieces
  • 1 cup tomato juice
  • 1 cup water
  • 1/2 cup dried red lentils, rinsed and drained
  • 1 tsp salt
  • 2 cups cubed peeled Yukon Gold potatoes (1 inch)
  • 2 cups sliced green beans (1 inch)
  • 12 cups fresh spinach

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Directions

  1. Heat oil in a Dutch oven over medium heat.
  2. Add onion and sauté until softened, about 5 minutes.
  3. Add chiles, ginger and garlic; cook, stirring, for 2 minutes. Reduce heat to low.
  4. Add next 6 ingredients (cinnamon through cloves) and cook, stirring frequently, for 5 minutes.
  5. Add next 7 ingredients (tomatoes through salt). Bring to a boil. Reduce heat and simmer, covered, stirring occasionally, for 10 minutes.
  6. Add potatoes and continue cooking, covered, stirring occasionally, until potatoes are tender, about 25 minutes.
  7. Add beans and half of spinach; cook, covered, stirring occasionally, until spinach wilts.
  8. Uncover and add remaining spinach; cook, covered, stirring occasionally, until spinach wilts and beans are tender.

Nutritional analysis per serving

*Ingredient not included in nutritional analysis.

230 calories, 5.7 g fat, 9.6 g protein, 39 g carbohydrate, 9.4 g fibre, 780 mg sodium