Photo: K8
Estimated Nutrition (whole recipe, rough)
489
Calories
18g
Protein
29g
Fat
46g
Carbs
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Sunflower | 1 oz (28g) hulled | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Cardamom | 1 tsp ground (2g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 250 gr. red lentils
- 1 spoon of sunflower or other vegetable oil
- 1 large onion, minced
- 2 spoons berbere
- 200 gr tomatoes, peeled and sliced
- 2 teaspoons tomato paste
- 1 teaspoons cumin
- 1/2 teaspoon cardamom
- 3 cloves garlic, crushed
- Salt and pepper to taste
Directions
1
Heat the oil in a frying-pan and fry the onion light golden.
2
Add the berbere and fry for 5 minutes.
3
Add the sliced skinned tomatoes and simmer 5 minutes.
4
Add the rest of the ingredients, except the lentils, salt and pepper and simmer shortly.
5
Add salt, pepper, lentils and boiling water.
6
Cover the pan and simmer the mixture on a low fire for 60 minutes.
7
Serve with injera.
8
Category:Eritrean Recipes
9
Category:Eritrean Vegetarian
Recipe sourced from
fandom