East African · lunch, dinner
Spiced Red Lentil Stew (Ades / Misir)
Video by Yodit's Table on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Red lentils give plant protein, fibre, folate and iron, and the tomato base adds vitamin C, which helps the body absorb that iron. Vegan, cheap and cooked in just 2 tbsp of oil.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Put the chopped onion in a dry pot over medium-high heat and let it cook until most of its moisture is gone and it starts to stick, then add the oil. 1:02
- Keep cooking until the onion is very soft and lightly golden. Stir in the berbere powder, berbere paste and garlic with about 2 tbsp water and cook for a minute or two. 1:33
- Add the blended tomatoes, cover and simmer for 15–20 minutes until thick, glossy and deep red. 1:58
- Stir in the rinsed lentils, then the water, Vegeta and about ½ tsp salt. Cover and cook for 20–25 minutes. 2:26
- If the lentils are still firm and the pot is drying out, add another cup of water and cook about 10 minutes more until soft. Adjust the salt and reduce to the thickness you like. 3:04
- Serve with injera, pita or rice. 4:23
Tip. Serves 4 (our estimate). The cook uses about 2½ tsp salt plus Vegeta; start with half and adjust to keep sodium moderate. It thickens on standing, so loosen with water when reheating. Freezes well.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 46%
- Protein 23%
- Fat 31%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 72% of the 27 g of net carbs come from the red lentils. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.
One serve has about 73% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Folate High51%
204 µg a serve, mostly from red lentils (88%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron High24%
4.4 mg a serve, mostly from red lentils (76%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 High24%
0.4 mg a serve, mostly from red lentils (44%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C High22%
20 mg a serve, mostly from roma tomatoes (69%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Zinc Source17%
1.9 mg a serve, mostly from red lentils (76%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source16%
770 mg a serve, mostly from red lentils (51%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source15%
2.3 mg a serve, mostly from avocado oil (38%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source14%
57 mg a serve, mostly from red lentils (63%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A Source12%
107 µg a serve, mostly from berbere powder (57%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K Source10%
12 µg a serve, mostly from roma tomatoes (68%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Show the other 5
Omega-38%
0.1 g a serve, mostly from avocado oil (52%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium7%
3.9 µg a serve, mostly from red lentils (77%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium4%
51 mg a serve, mostly from red lentils (35%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Yodit's Table; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.