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Main course · Ethiopian

Ater Kik Wat (Spiced Brown Lentil and Berbere Stew)

45 min Serves 4 ~405 kcal/serving ~£3.90 (£0.97/serving) Dairy-freeGluten-freeVeganVegetarian

Dietary and allergen labels, nutrition and cost are worked out automatically from each recipe’s ingredients and are a guide only. Check the labels on what you buy yourself — especially for allergies or coeliac disease. More about recipe labels.

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Ingredients

  • 300 g dried brown lentils
  • 2 red onion
  • 3 garlic cloves
  • 15 g fresh ginger
  • 2 tbsp berbere spice blend
  • 1 tbsp tomato puree
  • 3 tbsp vegetable oil

Nutrition (per serving)

Calories
405 kcal
Protein
20.1 g
Carbohydrate
47.6 g
of which sugars
6.8 g
Fat
11.5 g
of which saturates
1.1 g
Fibre
10.3 g
Salt
0.14 g

Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.

Method

  1. 1

    Rinse the brown lentils well.

  2. 2

    Peel and chop the onions, then cook in the vegetable oil over low heat for 10 minutes until soft.

  3. 3

    Stir in the garlic, ginger, berbere spice blend and tomato puree and cook for 2 minutes.

  4. 4

    Add the lentils and 800ml water, bring to a simmer, then cover and cook for 30 minutes, stirring occasionally, until the lentils are tender.

  5. 5

    Taste and season, then serve with flatbreads.

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