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.
Ingredients
Scale
- 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)
Instructions
- 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.
- 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.
- 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.
- 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.
- 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