Directions:
- Bring to boil 4 cups of water in a medium pot. Rinse the lentils with fresh water and add to it to the boiling water. Cook it for 5 minutes.
- Remove the foam with spoon and discard. Lightly drain the extra water in a container or a cup.
- Meanwhile sauté the onion with 1/2 cup of water and oil for 5 minutes or until tender.
- To the cooked onion, add 1/2 cup of water, garlic, ginger, white pepper, curry or turmeric. Stir for 5 minutes;.
- Combine the lentils and the sauce. Mix well. If more water needed, use the water which is set aside. Cook the Stew for 15 minutes or until it simmers.
- Add salt, hot green pepper and mix it well. Remove from heat. Serve it warm or cold.
- Some of the spices could be found in Ethiopian or Indian shops/groceries.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 285.98 Kcal (1197 kJ) | ||
| Calories from fat | 104.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.6g | 18% | |
|---|---|---|---|
| Sodium | 11.77mg | 0% | |
| Potassium | 558.03mg | 12% | |
| Total Carbs | 33.08g | 11% | |
| Sugars | 2.67g | 11% | |
| Dietary Fiber | 16.1g | 64% | |
| Protein | 13.1g | 26% | |
| Vitamin C | 27.8mg | 46% | |
| Iron | 3.9mg | 22% | |
| Calcium | 70.3mg | 7% | |
| Amount Per 100 g | |||
| Calories | 64.56 Kcal (270 kJ) | ||
| Calories from fat | 23.57 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.62g | 18% | |
|---|---|---|---|
| Sodium | 2.66mg | 0% | |
| Potassium | 125.97mg | 12% | |
| Total Carbs | 7.47g | 11% | |
| Sugars | 0.6g | 11% | |
| Dietary Fiber | 3.63g | 64% | |
| Protein | 2.96g | 26% | |
| Vitamin C | 6.3mg | 46% | |
| Iron | 0.9mg | 22% | |
| Calcium | 15.9mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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