International Vegetarian Union (IVU)
IVU logo
Recipes Around the World International Vegetarian Union
African Vegan Recipes
Contributed by Vegetarians and Vegans from around the world
Use these links to buy from amazon and IVU gets up to 10%!

Berberé Stew (Ethiopian Lentil Stew)

Recipe By: Susan Voisin

  • I found this, along with some other fatfree recipes, at a site that now seems to be defunct.  The original recipe was created by the web page's owner, but I've incorporated changes that I've made over the years.

    To make berberé spice mixture, combine:

    1 Tbs. ground cardamom
  • 1 Tbs. ground coriander
  • 1 Tbs. fenugreek
  • 1 Tbs. ground nutmeg
  • 1 Tbs. ground cloves
  • 1 Tbs. ground allspice
  • 1 Tbs. cinnamon
  • 1 Tbs. paprika
  • 1 Tbs. turmeric
  • 1 tsp. cayenne
  • 1 Tbs. ground black pepper
  • 1 Tbs. ground sea salt
  • Store in a cool, dark place.

    This spice mixture came from Eat More, Weigh Less. It has 21 calories and .78 grams of fat per tablespoon.

    The stew:

    1/2 large onion, chopped
  • 1 + 1/4 cup red lentils
  • 2 1/4 cups water
  • 1 garlic clove, crushed
  • 1-2 Tbs. berberé spice mixture, above
  • 1 28-ounce can crushed tomatoes

Mix lentils with water, garlic, onion, and spices. Cook, uncovered, over medium-low heat, for 20 minutes or until the lentils have softened.   Watch carefully and add water if it starts to dry out.  Add the tomatoes and heat at least 15 more minutes. Good alone or over whole grains such as brown rice.

Welcome to healthy eating! Fatfree Vegan Recipes has hundreds of delicious oil-free vegan recipes as well as information about healthy low-fat and fat-free vegan diets.