Misir Wat (Ethiopian Red Lentil Stew)

Ingredients

• 2 large (600g) red or yellow onions, very finely chopped
• 3 Tbs (40g) niter kibbeh (Ethiopian spiced butter), or olive oil
• 4 cloves (15g) garlic, minced
• 1 Tbs (6g) fresh ginger, grated
• 2-3 Tbs (14-21g) berbere spice blend, to taste
• 2 Tbs (32g) tomato paste
• 1 1/2 cups (290g) dried red lentils, rinsed well
• 4-5 cups (950-1200g) low-sodium vegetable broth or water
• 1 tsp (6g) salt, plus more to taste
• Squeeze of lemon, to finish (optional)

Instructions

1. Add the chopped onions to a heavy pot over medium-low heat with no oil. Cook, stirring often, for 10-15 minutes until they’ve released their moisture, softened, and started to turn golden. Add a splash of water if they start to stick. This slow dry-cooking is the base of a good wat, so don’t rush it.
2. Add the niter kibbeh (or olive oil) and cook another 3-4 minutes.
3. Stir in the garlic and ginger and cook for 1 minute, until fragrant.
4. Add the berbere and tomato paste and stir constantly for 2-3 minutes so the spices toast and the paste darkens slightly. Add a spoonful of water if the spices start to scorch.
5. Add the lentils and 4 cups of broth. Bring to a boil, then reduce to a low simmer.
6. Simmer uncovered for 25-30 minutes, stirring every few minutes, until the lentils have broken down into a thick, spoonable stew. Add more broth as needed. It should be thicker than soup but still loose enough to scoop.
7. Season with salt and finish with a squeeze of lemon if you like. Serve with injera, or over cauliflower rice or millet.

Notes

• Why it’s diabetes-friendly: Red lentils bring a solid amount of plant protein and fiber, which slows down how fast the carbs hit. The slow-cooked onions add a lot of flavor without any sugar. Nutrition is for the stew alone. Injera made with teff flour has more fiber than wheat bread, but it’s still a carb, so watch the portion and eat some of the wat or a protein side first.
• Make it a fuller meal: Serve with hard-boiled eggs (a classic addition to Ethiopian stews), sautéed collards or spinach (gomen), or a simple tomato salad with red wine vinegar.
• Berbere: Store-bought is fine. Heat varies a lot by brand, so start with 2 Tbs and taste. To make your own, see Homemade Berbere Spice Blend.
• Niter kibbeh: Melt 1/2 cup butter with a little chopped onion, garlic, ginger, a few cardamom pods, a pinch of fenugreek, and a cinnamon stick. Simmer gently for 20-30 minutes, then strain. It keeps for weeks in the fridge. Using olive oil instead makes the dish vegan.
• Keeps 5 days in the fridge and freezes well for up to 3 months. It thickens as it sits, so loosen it with a little water when reheating.