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Ethiopian-style Lentils With Yams (or Sweet Potatoes) Recipe

Ethiopian-style Lentils With Yams (or Sweet Potatoes) Recipe

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Ethiopian-style Lentils With Yams (or Sweet Potatoes)

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Ingredients:

Serving

1/2 onion, diced
3 garlic cloves, minced
1 tsp fresh ginger, minced
1/2 small sweet potatoes or 1/2 small yam, diced
1/4 red sweet bell pepper, diced
1 tsp olive oil
2 tbsp lentils (split red )
1 -2 tsp tomato paste
1 cup water
3/4 tsp paprika
1/2 tsp ground coriander
1/4 tsp ground allspice
1/4 tsp ground cinnamon
1/4 tsp ground fenugreek
1/4 tsp ground ginger
salt or soy sauce
black pepper

Directions:

Saute the onion, garlic, ginger and yam in olive oil at medium heat until the onions are almost translucent.
Add the red bell pepper and saute for an additional minute.
Add the lentils, tomato paste and water.
Bring water to a boil.
Add the paprika, coriander, allspice, fenugreek and ginger.
Lower heat slightly and allow the stew to simmer for 20 minutes or until the lentils are tender and all the water absorbed.
Add salt, soy sauce and black pepper as needed, and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	121.47 Kcal (509 kJ)
Calories from fat	23.4 Kcal
		% Daily Value*
Total Fat	2.6g	4%
Sodium	27.33mg	1%
Potassium	378.13mg	8%
Total Carbs	20.63g	7%
Sugars	3.85g	15%
Dietary Fiber	6.36g	25%
Protein	4.79g	10%
Vitamin C	21.2mg	35%
Vitamin A	0.7mg	24%
Iron	8.2mg	46%
Calcium	54.7mg	5%

Amount Per 100 g
Calories	54.46 Kcal (228 kJ)
Calories from fat	10.49 Kcal
		% Daily Value*
Total Fat	1.17g	4%
Sodium	12.26mg	1%
Potassium	169.54mg	8%
Total Carbs	9.25g	7%
Sugars	1.73g	15%
Dietary Fiber	2.85g	25%
Protein	2.15g	10%
Vitamin C	9.5mg	35%
Vitamin A	0.3mg	24%
Iron	3.7mg	46%
Calcium	24.5mg	5%

* 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.

Tastes

salty
savory
bitter
sweet

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