Ethiopian Lentil Curry

The recipe Ethiopian Lentil Curry could satisfy your Indian craving in roughly 1 hour and 15 minutes. This gluten free and lacto ovo vegetarian recipe serves 6 and costs $1.45 per serving. One portion of this dish contains approximately 16g of protein, 6g of fat, and a total of 285 calories. A mixture of cauliflower head, yogurt, peas, and a handful of other ingredients are all it takes to make this recipe so delicious. This recipe from Foodista has 3 fans. Not a lot of people really liked this main course. Overall, this recipe earns a tremendous spoonacular score of 83%. Similar recipes are Spicy Ethiopian Red Lentil Stew, Misir Wot- Ethiopian Red Lentil Stew, and Ethiopian s: Mesir Wat Red Lentil Stew with Ayib.

Servings: 6

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

1 tablespoon amchar masala

1 cup brown lentils

1 can crushed tomatoes

1 cauliflower head, cut into bite size pieces

2 garlic cloves, minced

1 onion, diced

2 cups frozen peas

1/4 cup plain yogurt (optional)

2 tablespoons masala molida, also known as berbere

1 can tomato paste

2 tablespoons vegetable oil

Equipment:

pot

Cooking instruction summary:

  1. In a large pot heat oil over medium heat. Add onions and saut until translucent. Add minced garlic and continue to saut for another minute.
  2. Combine cauliflower, peas and lentils in the pot, sprinkle with amchar massala and massala molida and saut for 5 minutes.
  3. Pour crushed tomatoes and tomato paste into the pot and stir to combine. Add about two cups of water and bring curry to a boil.
  4. Reduce heat, cover, and simmer on low until lentils are tender; about an hour.
  5. Mix in plain yogurt and serve immediately.

 

Step by step:


1. In a large pot heat oil over medium heat.

2. Add onions and saut until translucent.

3. Add minced garlic and continue to saut for another minute.

4. Combine cauliflower, peas and lentils in the pot, sprinkle with amchar massala and massala molida and saut for 5 minutes.

5. Pour crushed tomatoes and tomato paste into the pot and stir to combine.

6. Add about two cups of water and bring curry to a boil.Reduce heat, cover, and simmer on low until lentils are tender; about an hour.

7. Mix in plain yogurt and serve immediately.


Nutrition Information:

Quickview
284 Calories
16g Protein
6g Total Fat
44g Carbs
43% Health Score
Limit These
Calories
284k
14%

Fat
6g
10%

  Saturated Fat
1g
7%

Carbohydrates
44g
15%

  Sugar
12g
14%

Cholesterol
1mg
0%

Sodium
221mg
10%

Get Enough Of These
Protein
16g
32%

Vitamin C
81mg
98%

Fiber
17g
71%

Folate
261µg
65%

Manganese
1mg
53%

Vitamin K
44µg
42%

Vitamin B1
0.57mg
38%

Vitamin B6
0.67mg
34%

Potassium
1158mg
33%

Phosphorus
299mg
30%

Iron
5mg
30%

Copper
0.55mg
28%

Magnesium
100mg
25%

Vitamin B3
4mg
20%

Zinc
2mg
19%

Vitamin B5
1mg
18%

Vitamin B2
0.28mg
17%

Vitamin E
2mg
16%

Vitamin A
687IU
14%

Calcium
116mg
12%

Selenium
5µg
8%

covered percent of daily need
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