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Berbere-Spiced Lentil Stew

Berbere-Spiced Lentil Stew

Dinner
Prep Time
15min
Cook Time
45min
Servings
1
Calories
542
Chef's Note

Berbere is a complex Ethiopian spice blend that brings warmth and depth to this stew. If you can't find pre-made berbere, you can make your own by combining paprika, cayenne, fenugreek, coriander, cardamom, cinnamon, and other spices. For a time-saving tip, prepare a larger batch of this stew and freeze individual portions for quick, protein-packed meals throughout the week.

Tags
high-protein
African
lentils
chicken
berbere
stew
healthy
calorie deficit
one-pot
spicy
Ingredients

  • 3/4 cup red lentils

  • 4 oz chicken breast

  • 1 tablespoon olive oil

  • 1/2 medium onion

  • 2 cloves garlic

  • 1 teaspoon ginger

  • 1 tablespoon berbere spice blend

  • 1 tablespoon tomato paste

  • 1/2 cup diced tomatoes

  • 1 cup chicken broth

  • 1 cup spinach

  • 1 teaspoon lemon juice

  • 2 tablespoons cilantro

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

Instructions
  • 1

    Rinse 3/4 cup of red lentils under cold water until the water runs clear, then drain and set aside.

  • 2

    Dice 4 oz of chicken breast into small, bite-sized pieces. Season with 1/4 teaspoon each of salt and black pepper.

  • 3

    Finely dice 1/2 medium onion, mince 2 cloves of garlic, and grate or finely mince 1 teaspoon of fresh ginger.

  • 4

    Heat 1 tablespoon of olive oil in a medium pot over medium heat. Add the diced chicken and cook for 5-6 minutes until browned on all sides.

  • 5

    Add the diced onion to the pot and sauté for 3-4 minutes until translucent.

  • 6

    Add the minced garlic and ginger to the pot and sauté for 1 minute until fragrant.

  • 7

    Add 1 tablespoon of berbere spice blend and 1 tablespoon of tomato paste. Stir continuously for 1 minute to toast the spices and prevent burning.

  • 8

    Add the rinsed lentils, 1/2 cup of diced tomatoes, and 1 cup of chicken broth to the pot. Stir to combine.

  • 9

    Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 20-25 minutes, stirring occasionally, until the lentils are tender but not mushy.

  • 10

    Add 1 cup of spinach and stir until wilted, about 1-2 minutes.

  • 11

    Remove from heat and stir in 1 teaspoon of lemon juice.

  • 12

    Garnish with 2 tablespoons of chopped cilantro before serving.

Nutrition Information (per serving)
542
Calories
54g
Protein
41g
Carbs
18g
Fat
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