I’ve been busy lately, working on several projects at once and preparing for the holidays, and I haven’t had much time to develop new recipes. So this weekend I decided to adapt an old favorite, Berberé Stew, and turn it into a lentil and vegetable soup. I’m a big fan of “meal in a bowl” type dishes that cover all the bases—vegetable, starch, and protein all-in-one—and this one fits the bill. It’s also quick, another plus in these hurried times.
This Ethiopian lentil soup is very complex and aromatic. It gets its distinctive flavor from an equal amount of 11 different spices so that no one flavor predominates. I keep a jar full of the spice mixture, but if you don’t want to mix up a big batch, just start with 1/8 teaspoon of whichever of the spices you have and add more to taste. Try to keep the measurements equal (except perhaps for the cayenne), so that the flavors balance out.
Ethiopian-Inspired Red Lentil Soup
Prep 45 minutes
Cook 10 minutes
Total 55 minutes
- 1 large onion, chopped
- 1 pound potatoes, cut into 1/2-inch chunks
- 1 + 1/4 cup red lentils (picked over and rinsed)
- 3 cups water
- 2 garlic cloves, chopped
- 2-3 tablespoons berberé spice mixture, below
- 1 28-ounce can crushed tomatoes
- 1 pound green beans, fresh or frozen, cut into bite-sized pieces
- 1-2 cups water
- salt to taste
- 3-4 cups fresh spinach
Berberé Spice Mixture (mix all together and store in jar):
- 1 Tbs. ground cardamom
- 1 Tbs. ground coriander
- 1 Tbs. fenugreek
- 1 Tbs. ground nutmeg
- 1 Tbs. ground cloves (reduce to 1 tsp. for less “clovey” taste)
- 1 Tbs. ground allspice
- 1 Tbs. cinnamon
- 1 Tbs. paprika
- 1 Tbs. turmeric
- 1 tsp. cayenne (use more to taste)
- 1 Tbs. ground black pepper
- 1 Tbs. ground sea salt (optional)
- Sauté the onion in a non-stick pan until it starts to brown. Add the potatoes, lentils, 3 cups water, garlic, and spice mixture. Simmer, covered, over low heat until lentils are tender, about 20 minutes.
- Add the tomatoes, green beans, and enough additional water to create a thick soup. Check the seasoning, adding salt and more of the spice mixture if needed, and cook for about 15 more minutes.
- Just before serving, stir in the spinach. Serve immediately. Makes 6-8 servings.
Serving Size 1/6 of recipe
Amount Per Serving
% Daily Value
Total Fat 1.8g
Total Carbohydrates 56g
Dietary Fiber 13g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.