Missir wat
Discover the authentic flavors of Ethiopian cuisine with our Missir Wat recipe! Packed with protein-rich lentils, aromatic ginger and garlic, and hearty tomatoes, this spicy stew is both nutritious and delicious. Perfectly spiced and easy to make, it's a warming dish that's sure to satisfy!
- 09 Apr 2025
- Cook time 60 min
- Prep time 15 min
- 4 Servings
- 8 Ingredients
Missir Wat is a flavorful and hearty Ethiopian lentil stew, known for its rich and spicy profile. This delicious dish is made with red lentils, aromatic spices, and a blend of onions, tomatoes, and ginger, making it a comforting and nutrient-packed meal. Perfect for a cozy dinner, it pairs wonderfully with injera or rice.
Ingredients:
Instructions:
- Finely chop the onions.
- Mince the ginger root and garlic.
- Rinse and drain the lentils.
- Heat the olive oil in a large pot over medium heat.
- Add the chopped onions and sauté until they become soft and golden brown, about 10-15 minutes, stirring occasionally to prevent burning.
- Add the minced ginger and garlic to the pot.
- Stir and cook for an additional 2-3 minutes until they become fragrant.
- Add the crushed or pureed canned tomatoes to the onion mixture.
- Cook for 5-7 minutes, stirring occasionally, until the mixture begins to thicken and the oil starts to separate from the tomatoes.
- Pour in the water, stirring well to combine.
- Add the rinsed and drained lentils.
- Increase the heat to high and bring the mixture to a boil.
- Once boiling, reduce the heat to low-medium to maintain a gentle simmer.
- Cover the pot and let it simmer for about 30-40 minutes, or until the lentils are tender and the mixture has thickened to your desired consistency.
- Stir occasionally to prevent sticking and ensure even cooking.
- Season the stew with a dash of salt. Taste and adjust the seasoning as needed.
- Serve the Missir Wat hot, ideally with injera (Ethiopian flatbread) or over rice.
Tips:
- Rinse the lentils thoroughly before cooking to remove any dust or debris.
- To enhance the flavor, sauté the onions until they are golden brown and caramelized.
- Consider adding berbere spice for an authentic Ethiopian flavor if you have it on hand.
- If you prefer a thicker consistency, cook the lentils longer or reduce the amount of water slightly.
- Use fresh ginger and garlic for a more aromatic and intense flavor.
Missir Wat is an excellent choice for those looking to explore Ethiopian cuisine or simply enjoy a warm and satisfying lentil dish. With its robust flavors and comforting nature, it's sure to become a favorite in your recipe repertoire. Serve it with traditional injera or over rice for a complete and delicious meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 430 grams |
| Energy | |
| Calories 380kcal | 19% |
| Protein | |
| Protein 24g | 17% |
| Carbohydrates | |
| Carbohydrates 70g | 20% |
| Fiber 13g | 34% |
| Sugar 8g | 8% |
| Fat | |
| Fat 27g | 33% |
| Saturated 3.98g | 13% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 11ug | 1% |
| Choline 100mg | 18% |
| Vitamin B1 1.14mg | 95% |
| Vitamin B2 0.25mg | 19% |
| Vitamin B3 2.94mg | 18% |
| Vitamin B6 0.70mg | 41% |
| Vitamin B9 480ug | 120% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 18mg | 19% |
| Vitamin E 0.76mg | 5% |
| Vitamin K 6ug | 5% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.80mg | 89% |
| Iron, Fe 7mg | 62% |
| Magnesium, Mg 60mg | 15% |
| Phosphorus, P 310mg | 25% |
| Potassium, K 900mg | 26% |
| Selenium, Se 0.63ug | 1% |
| Sodium, Na 100mg | 7% |
| Zinc, Zn 3.39mg | 31% |
| Water | |
| Water 300g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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