Description
Hearty Ethiopian Split Pea Stew weaves rich spices and comforting legumes into a culinary journey through traditional East African cuisine. Warm spoons of this nourishing dish connect you directly to Ethiopia’s soulful cooking heritage.
Ingredients
Scale
Main Ingredients:
- 1 cup yellow split peas (rinsed and drained)
- 4 cups water (or vegetable broth)
- 1 medium onion (finely chopped)
Spices and Aromatics:
- 2 cloves garlic (minced)
- 1 tablespoon fresh ginger (grated)
- ½ teaspoon turmeric
- ½ teaspoon ground cumin
- ¼ teaspoon black pepper
- Salt (to taste)
Cooking Fats:
- 1 tablespoon olive oil or niter kibbeh (Ethiopian spiced butter)
Garnish:
- Fresh parsley or cilantro
Instructions
- Prepare the legumes by placing them in a medium pot with liquid, bringing to a rolling boil. Reduce temperature to a gentle simmer, allowing the split peas to cook until they reach a soft yet distinct texture, approximately 20-25 minutes. Remove any foam that develops during cooking.
- Heat a skillet with aromatic fat, introducing finely chopped onions and sautéing until they transform into a translucent golden hue. Incorporate minced garlic and grated ginger, continuing to cook until the kitchen fills with a fragrant aroma.
- Introduce ground spices directly into the sautéed vegetable mixture, gently toasting them to awaken their complex flavor profiles. Stir continuously to prevent burning and ensure even distribution of seasonings.
- Merge the tender split peas with the spiced vegetable base, stirring thoroughly to create a harmonious blend. Allow the mixture to simmer, gradually thickening and melding the diverse ingredients into a cohesive stew. Adjust liquid content if the consistency seems too dense or thin.
- Taste and calibrate the seasoning, ensuring a balanced flavor profile. Transfer the stew to serving dishes, embellishing with fresh herb garnishes. Accompany the dish with traditional Ethiopian flatbread or your preferred starch component for a complete meal experience.
Notes
- Perfectly cook split peas by monitoring water levels and avoiding overcooking to maintain a creamy yet textured consistency.
- Toast spices gently in the skillet to release maximum flavor without burning, creating a rich aromatic base for the stew.
- Consider using vegetable broth instead of water to enhance the overall depth and complexity of the dish’s flavor profile.
- Experiment with alternative protein sources like lentils or chickpeas for dietary variations while maintaining the traditional Ethiopian stew characteristics.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Lunch, Dinner
- Method: Simmering
- Cuisine: Ethiopian
Nutrition
- Serving Size: 4
- Calories: 150
- Sugar: 2 g
- Sodium: 200 mg
- Fat: 4 g
- Saturated Fat: 1 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 9 g
- Protein: 8 g
- Cholesterol: 0 mg