| Prep: 15 mins | Cook: 40 mins – 45 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 353 | 13g | 1.8g | 42g |
| sugars | fibre | protein | salt |
| 4g | 18g | 17g | 0.1g |
I’ve always been a fan of exploring new culinary horizons and combining global gastronomy with my rich Montana heritage. Taking that into consideration, I’m absolutely thrilled to introduce you to a recipe that is somewhat unusual, yet undeniably appetizing – Ethiopian-style Lentils with Rue.
Let’s get cooking! But first, let’s talk about why this dish is so close to my heart.
Taste Beyond Borders
This dish is a delectable fusion of East African flavors and some of my rancher-inspired touches. A perfect blend of green lentils, aromatic spices, and the unique, bitter notes of rue, make this an irresistible combination. It’s the perfect amalgamation between far-flung influences and comforting, home-cooked goodness.
The Ethiopian-style Lentils with Rue is quite similar to local rancher’s stews; earthy, rustic, and evoking the comforting warmth of hearty meals enjoyed by a roaring fireplace. This makes it a great partner to simple flatbreads or steamed rice, upping the comfort quotient of your meal.
Healthy and Hearty
Apart from being mouthwateringly good, this recipe ticks all the boxes for a wholesome meal too. Lentils are an excellent source of protein and fiber that keep you satiated longer. The addition of ginger and garlic not only adds layers of flavor but also imbues the dish with their well-documented health benefits. The olive oil provides a heart-healthy dose of fats whereas the lycopene-rich tomatoes impart a vibrant color. The additional zest of lime juice not only balances out the flavors but also offers a refreshing tanginess and a good amount of Vitamin C.
Green onions and fresh cilantro not only garnish the dish but also provide a host of health benefits – enhancing your immune system and aiding digestion, to name a few.
A dish that brings together global influences, nutritious ingredients, and reminds me of my Montana roots? That’s why I love the Ethiopian-style Lentils with Rue. I’m sure you’ll love it too! Now, ready to explore this Ethiopian culinary journey for yourself?
What You’ll Need
- 2 cups of green lentils
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon rue, crushed
- 1/2 cup of extra virgin olive oil
- 1 tablespoon Berbere spice mix
- 1 large ripe tomato, chopped
- 4 cups of water
- Salt to taste
- 1 lime, juiced
- Green onions, for garnish
- Fresh cilantro, chopped, for garnish
Method
Step One
Begin by rinsing the 2 cups of green lentils under cold water until the water runs clear. Set them aside for use later.
Step Two
In a large saucepan, heat the half cup of extra virgin olive oil over medium heat. Once the oil is hot, add the finely chopped onion to the pan. Cook the onion until it turns translucent and begins to caramelize.
Step Three
Add the 3 minced garlic cloves and the tablespoon of grated fresh ginger to the saucepan. Continue to cook for a few minutes until the ginger and garlic are aromatic.
Step Four
Stir in the teaspoon of crushed rue and the tablespoon of Berbere spice mix into the saucepan. Let these spices cook for about a minute, until they begin to release their flavors.
Step Five
After the spices have cooked, add the chopped large ripe tomato to the saucepan. Cook for several minutes until the tomato has broken down and combined with the rest of the ingredients.
Step Six
Now add the rinsed lentils and 4 cups of water to the saucepan. Raise the heat to bring the mixture to a boil, then reduce the heat to low, cover the pan, and allow the lentils to simmer until they become soft and tender. This should take about 45 to 60 minutes.
Step Seven
Once the lentils are cooked, remove the saucepan from the heat. Season your lentils with salt to taste, then add the juice of one lime. Stir everything together to combine.
Step Eight
To serve, ladle the Ethiopian-style lentils into bowls then garnish with chopped green onions and fresh cilantro. Your flavorful and hearty dish is now ready to be enjoyed!
