Colorful Ethiopian Split Pea Stew Recipe: A Taste of Africa

Steaming pots of split pea stew waft through Ethiopian kitchens, carrying centuries of culinary tradition.

Each spoonful of this hearty Ethiopian split pea stew reveals layers of rich, comforting flavors.

Legumes simmer gently with aromatic spices, creating a deeply satisfying meal that speaks to the soul of Ethiopian cooking.

Warm berbere seasonings dance through the tender split peas, offering a delightful warmth and depth.

The stew emerges as a nutritious powerhouse, packed with protein and robust ingredients that nourish body and spirit.

Home cooks can easily recreate this beloved dish, bringing a taste of Ethiopia’s vibrant cuisine to their own kitchen.

Prepare to savor every delicious bite of this authentic, soul-warming stew.

Ingredients List For Ethiopian Split Pea Stew

• Split Peas: Protein-packed legume that forms the hearty foundation of the stew, choose fresh, bright green or yellow peas without discoloration or signs of moisture.
• Water or Broth: Creates the liquid base for cooking, choose low-sodium broth for enhanced flavor depth.

• Onion, Garlic, Ginger: Flavor-building trio that provides robust, warming base notes, select firm onions, plump garlic cloves, and smooth, unblemished ginger root.
• Olive Oil or Niter Kibbeh: Essential fat for sautéing and developing rich flavor, use high-quality extra virgin olive oil or traditional Ethiopian spiced clarified butter.

• Turmeric, Cumin, Black Pepper: Warming spices that deliver authentic Ethiopian flavor profile, choose freshly ground spices for maximum aroma and intensity, ensure spices are within their expiration date for best taste.
• Salt: Crucial for balancing and enhancing overall dish flavor, use sea salt or kosher salt for clean, pure seasoning.

• Parsley or Cilantro: Fresh herbs that add brightness and visual appeal, select vibrant green leaves without wilting, chop just before serving.
• Injera, Rice, or Flatbread: Traditional accompaniments that complement the stew's texture and absorb delicious flavors.

Cooking Tools For Ethiopian Split Pea Stew

• Medium Pot: Perfect for boiling and simmering split peas with water or broth.
• Skillet: Essential for sauteing onions, garlic, and ginger, and toasting spices.
• Cutting Board: Needed for chopping onions, garlic, and ginger.
• Sharp Knife: Crucial for precise ingredient preparation.
• Wooden Spoon or Spatula: Great for stirring and combining ingredients during cooking.
• Measuring Cups and Spoons: Helpful for accurate ingredient proportions.

Steps To Simmer Ethiopian Split Pea Stew

• Prepare Tender Legumes

Boil split peas in a pot, reducing heat to low and letting them simmer until soft but not falling apart. Remove any foamy surface while cooking.

• Wake Up Aromatic Flavors

Heat olive oil in a skillet and transform chopped onions into golden beauties. Toss in minced garlic and ginger, allowing their vibrant essence to emerge and dance.

• Sprinkle Magical Spices

Dust turmeric, cumin, and black pepper into the skillet. Swirl them around to unlock their deep, rich fragrances and bring warmth to the dish.

• Marry Ingredients Together

Pour cooked split peas into the spiced onion mixture. Let everything bubble and blend, creating a harmonious stew that thickens with each passing minute. Add extra liquid if needed to reach desired consistency.

• Final Touches

Season with salt, making sure the flavors sing. Serve piping hot with a sprinkle of fresh herbs on top. Enjoy alongside traditional bread or rice for a complete meal that celebrates Ethiopian culinary traditions.

Ways To Boost Flavor In Ethiopian Split Pea Stew

• Perfect Pot Technique: Start with fresh, high-quality split peas and rinse them thoroughly before cooking to remove any dust or debris, ensuring a cleaner, more refined flavor profile.
• Protein Power Boost: Enhance the stew's nutritional value by adding diced chicken, lamb, or tofu during the sautéing stage for extra protein and texture variety.
• Spice Level Flexibility: Adjust the heat by adding berbere spice blend or red chili flakes for those who enjoy a spicier kick, or reduce spices for a milder version suitable for sensitive palates.
• Dietary Transformation: Make this dish gluten-free by serving with quinoa or cauliflower rice instead of traditional injera, and swap niter kibbeh with olive oil for a vegan-friendly alternative that doesn't compromise on rich, complex flavors.

Serving Ideas For Ethiopian Split Pea Stew

• Flavor Fusion Feast: Serve this hearty Ethiopian split pea stew with warm, spongy injera bread for an authentic experience that transports you straight to the heart of Ethiopia.
• Protein-Packed Plate Companion: Pair the stew with quinoa or brown rice to boost nutritional value and create a complete, satisfying meal that keeps you full and energized.
• Herbal Heat Boost: Sprinkle some extra chopped fresh cilantro or parsley on top for a bright, fresh burst of flavor that cuts through the rich, warm spices of the stew.
• Texture Adventure: Add a crunchy element like toasted pumpkin seeds or crispy fried shallots on top to provide a delightful contrast to the creamy, soft split pea texture.

How To Store Ethiopian Split Pea Stew Easily

• Quick Refrigeration Strategy: Store the Ethiopian split pea stew in airtight containers within 2 hours of cooking to maintain optimal freshness and prevent bacterial growth.
• Ideal Storage Duration: Refrigerate for up to 4-5 days, keeping the stew in sealed glass or plastic containers to lock in flavors and maintain texture.
• Freezing Wisdom: Portion the cooled stew into freezer-safe containers, leaving slight space for expansion. Freeze for maximum 3 months, ensuring best quality and taste when reheated.
• Reheating Technique: Thaw overnight in the refrigerator, then warm gently in a saucepan over medium-low heat. Add small amounts of water or broth to restore desired consistency, stirring occasionally to prevent sticking and ensure even heating.

Quick Recipe Overview

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Calories: 160 kcal

Servings: 5

Hearty Ethiopian Split Pea Stew Recipe

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• Total Time: 50 minutes
• Yield: 5 1x

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Description

Hearty Ethiopian split pea stew celebrates traditional flavors from East African cuisine. Nourishing ingredients combine in a comforting one-pot meal perfect for sharing with friends and family.

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Ingredients

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• 1 cup (237 ml) yellow split peas (rinsed and drained)
• 4 cups (946 ml) water (or vegetable broth)
• 1 medium onion (finely chopped)
• 2 cloves garlic (minced)
• 1 tbsp fresh ginger (grated)
• 1 tbsp olive oil or niter kibbeh (Ethiopian spiced butter)
• ½ tsp turmeric
• ½ tsp ground cumin
• ¼ tsp black pepper
• Salt (to taste)
• Fresh parsley or cilantro (for garnish)

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Instructions

1. Legume Preparation: Combine split peas with liquid in a medium pot, bringing to a robust boil. Reduce heat to a gentle simmer, cooking until peas soften yet maintain structural integrity, about 20-25 minutes. Skim off any developing foam during the cooking process.
2. Aromatic Foundation: Warm a skillet with fat, sautéing finely chopped onions until they transform into a translucent golden state. Introduce minced garlic and grated ginger, allowing the aromatics to release their intense fragrance and develop deep flavor notes.
3. Spice Integration: Sprinkle ground spices into the vegetable mixture, toasting carefully to unlock their complex essence. Stir continuously to prevent scorching and ensure even seasoning distribution, creating a rich flavor base.
4. Culinary Fusion: Combine the tender split peas with the spiced vegetable mixture, stirring thoroughly to create a unified stew. Simmer the blend, allowing ingredients to meld and the texture to thicken naturally. Modulate liquid content to achieve ideal consistency.
5. Final Refinement: Calibrate seasoning to perfect the flavor profile. Plate the stew with a flourish of fresh herb garnishes, serving alongside traditional Ethiopian flatbread or preferred starch accompaniment for a complete, authentic dining experience.

Notes

• Prevent Pea Mushiness: Cook split peas precisely 20-25 minutes to maintain slight texture, avoiding overcooking which turns them into unappetizing mush.
• Spice Toasting Technique: Gently toast ground spices in hot oil for 30-45 seconds to release complex aromatics and deepen flavor without burning, stirring constantly.
• Liquid Management: Monitor stew’s consistency during simmering, adding warm water or broth incrementally if mixture becomes too thick, ensuring smooth, creamy texture.
• Dietary Adaptation Options: Replace traditional fat with olive oil for vegan version, swap regular spices with low-sodium alternatives for heart-healthy diet, or add protein-rich quinoa for increased nutritional value.

• Prep Time: 10 minutes
• Cook Time: 40 minutes
• Category: Lunch, Dinner
• Method: Simmering
• Cuisine: Ethiopian

Nutrition

• Serving Size: 5
• Calories: 160
• Sugar: 1g
• Sodium: 200mg
• Fat: 5g
• Saturated Fat: 1g
• Unsaturated Fat: 4g
• Trans Fat: 0g
• Carbohydrates: 24g
• Fiber: 8g
• Protein: 9g
• Cholesterol: 0mg