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!

  • 27 Mar 2025
  • Cook time 60 min
  • Prep time 15 min
  • 4 Servings
  • 8 Ingredients

Missir wat

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:

3 onions
330g
1/2 cup olive oil
110g
3/4 cup canned tomatoes
180g
3 cups water
710g
2 cups lentils
380g
1 tbsp ginger root
6g
1 tbsp garlic
8g
1 dash salt
0.40g

Instructions:

1. Preparation:
- Finely chop the onions.
- Mince the ginger root and garlic.
- Rinse and drain the lentils.
2. Cooking Onions:
- 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.
3. Adding Aromatics:
- Add the minced ginger and garlic to the pot.
- Stir and cook for an additional 2-3 minutes until they become fragrant.
4. Incorporating Tomatoes:
- 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.
5. Cooking the Lentils:
- 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.
6. Simmering:
- 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.
7. Finishing Touch:
- Season the stew with a dash of salt. Taste and adjust the seasoning as needed.
8. Serving:
- 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 Size430 grams
Energy
Calories 380kcal19%
Protein
Protein 24g17%
Carbohydrates
Carbohydrates 70g20%
Fiber 13g34%
Sugar 8g8%
Fat
Fat 27g33%
Saturated 3.98g13%
Cholesterol 0.00mg-
Vitamins
Vitamin A 11ug1%
Choline 100mg18%
Vitamin B1 1.14mg95%
Vitamin B2 0.25mg19%
Vitamin B3 2.94mg18%
Vitamin B6 0.70mg41%
Vitamin B9 480ug120%
Vitamin B12 0.00ug0%
Vitamin C 18mg19%
Vitamin E 0.76mg5%
Vitamin K 6ug5%
Minerals
Calcium, Ca 80mg6%
Copper, Cu 0.80mg89%
Iron, Fe 7mg62%
Magnesium, Mg 60mg15%
Phosphorus, P 310mg25%
Potassium, K 900mg26%
Selenium, Se 0.63ug1%
Sodium, Na 100mg7%
Zinc, Zn 3.39mg31%
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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