Misir Wat (Ethiopian Red Lentil Stew) (2024)

FAQs

Are Ethiopian lentils healthy? ›

During this time especially, lentils and split peas are the main ingredients for Ethiopian dishes. Lentils are a versatile staple of Ethiopian cuisine, and a great source of both protein and fiber with a nutty flavor.

The national dish for most Ethiopians is injera, a flat, sour dough pancake made from a special grain called teff, which is served with either meat or vegetable sauces. Ethiopians eat these injera by tearing off a bit of injera and uses it to pick up pieces of meat or mop up the sauce.

Lentil Stew Ingredients

It has carrots, tomatoes, celery, onion, and zucchini. All those gorgeous vegetables are dressed up with warm, earthy spices, a little garlic and fresh herbs. Plant-based protein: If you haven't gotten on the lentil train now is the time. They are so good and so good for you!

Lentils have plenty of folate, iron and vitamin B1, which also support your heart health. Lentils may be associated with a lower risk of heart disease, by lowering bad cholesterol and blood pressure. One study found that eating lentils led to greater reductions in blood pressure than eating chickpeas, peas or beans.

Black Lentils (Beluga lentils)

Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.

Often called the national dish of Ethiopia, the berbere-spiced chicken and egg stew is usually reserved by home cooks for occasions such as family gatherings, religious holidays, and weddings, in part because making doro wat can be very time-consuming.

1. Tibs. One of the most popular dishes served across Ethiopia is tibs, a dish of meat—beef, lamb, goat, or chicken—chopped into strips and fried in clarified butter with onions, peppers, garlic, herbs, and spices. It's usually served (not surprisingly) with injera.

Tibs: Sliced beef or lamb, pan fried in butter, garlic and onion, tibs is one of the most popular dishes among Ethiopians.

Misir Wot is a healthy, protein-packed Ethiopian stew made with lentils, and a flavorful spice mix called Berbere.

How many calories is Jollof? ›

This lentil soup should be fairly thick, but if you prefer a thicker soup, mix 1 tablespoon of cornstarch with 1 tablespoon of water in a small bowl.

If you're wondering if lentil soup is good for you, the answer is yes! Lentils are nutritious, rich in minerals, protein, low in fat, high in fibre (digestive health). They are a terrific vegetarian source of protein with 25% of the calories in lentils attributable to protein.

Incorporating red lentils to your diet can help you easily meet your fiber and protein needs. Red lentils also contain a significant amount of folate, which is a superhero involved in cell division. If someone eating plant-based does not get enough folate, it can affect the way DNA is made in our body.

Urad dal or black lentil is one of the most nutritious pulses known to mankind. Low in fat and calories, Urad dal helps to improve digestion.

Ethiopian cuisine is not only healthy and nutritious, but also a great way to expose children to new flavors and teach them about another part of the world at the same time. What kids will love most about Ethiopian food is that you use your hands — exclusively! Though a tad messy at times, it's the perfect finger food.

3. It's Healthy. Did you know that the star ingredient, teff, in injera, is not only super tasty but also jam-packed with nutrients? The super grain is filled with complete proteins, fibre, magnesium, iron and calcium (in fact, no other grain on earth has more fibre per serving).

As a fermented food, a daily regular dose of injera also assists maintaining a healthy balance of gut flora to ward troublesome bacteria away. Ethiopians will eat injera for breakfast, lunch and dinner but one serving a day should suffice for a visitor.