Ethiopian Misir Wot (Red Lentil Stew)

Protein-packed Ethiopian comfort food with complex spices and plant-based power

Nutritional Information (Per Serving)

• Protein: 24-28g
• Calories: ~380
• Carbs: 45g
• Fat: 10g
• Fiber: 20g
• Servings: 6

Ingredients

For the Berbere Spice Blend (Makes about 1/2 cup):

• 2 tbsp dried chilies (New Mexico or guajillo), stems and seeds removed
• 1 tbsp paprika
• 1 tsp ground ginger
• 1 tsp onion powder
• 1 tsp garlic powder
• 1/2 tsp ground cardamom
• 1/2 tsp ground coriander
• 1/2 tsp ground nutmeg
• 1/4 tsp ground cinnamon
• 1/4 tsp ground allspice
• 1/4 tsp ground cloves
• 1/4 tsp ground fenugreek (if available)
• 1/4 tsp turmeric
• 1/4 tsp ground black pepper

For the Misir Wot:

• 2 cups red lentils (masoor dal), rinsed and picked over
• 3 tbsp olive oil or coconut oil
• 2 large onions, finely diced
• 4 cloves garlic, minced
• 1 tbsp fresh ginger, minced
• 3-4 tbsp berbere spice blend (adjust to taste)
• 2 tbsp tomato paste
• 4-5 cups vegetable or chicken broth (low-sodium)
• 1 tsp salt (or to taste)
• 1/2 tsp black pepper
• 1 tbsp coconut aminos or soy sauce (optional)

For Protein Boost (Optional):

• 1/4 cup hemp hearts
• 2 tbsp nutritional yeast
• 1 cup cooked chickpeas (for extra protein and texture)

For Serving:

• Cooked quinoa, brown rice, or cauliflower rice
• Hard-boiled eggs (traditional)
• Plain Greek yogurt
• Fresh cilantro or parsley
• Lime wedges

Instructions

Step 1: Make the Berbere Spice Blend

1. Toast the dried chilies in a dry skillet over medium heat for 2-3 minutes until fragrant.
2. Let cool, then grind in a spice grinder or food processor until fine.
3. Mix with all other spice blend ingredients.
4. Store in an airtight container (this makes extra for future use).

Step 2: Prepare the Lentil Base

1. Rinse red lentils in cold water until water runs clear.
2. In a large pot, bring 3 cups of broth to a boil.
3. Add lentils and reduce heat to medium-low.
4. Simmer for 15-20 minutes until lentils are soft and starting to break down.
5. Stir occasionally and add more broth if needed.
6. Set aside (lentils should be thick but not dry).

Step 3: Build the Flavor Base

1. In a large, heavy-bottomed pot, heat oil over medium heat.
2. Add diced onions and cook for 8-10 minutes until golden and caramelized.
3. Stir frequently to prevent burning – this step is crucial for flavor.
4. Add minced garlic and ginger, cook for 1-2 minutes until fragrant.

Step 4: Add Spices and Tomato

1. Add berbere spice blend to the onion mixture.
2. Stir constantly for 1-2 minutes until very fragrant (don’t burn the spices).
3. Add tomato paste and cook for 2 minutes, stirring constantly.
4. The mixture should be deep red and aromatic.

Step 5: Combine and Simmer

1. Add the cooked lentils to the spiced onion mixture.
2. Stir well to combine all ingredients.
3. Add 1-2 cups of additional broth to reach desired consistency.
4. The stew should be thick but pourable, like a hearty soup.
5. Season with salt, pepper, and coconut aminos if using.

Step 6: Final Cooking

1. Bring the mixture to a gentle boil.
2. Reduce heat to low and simmer for 20-30 minutes.
3. Stir occasionally and add more broth if it gets too thick.
4. Add cooked chickpeas in the last 10 minutes if using.
5. Taste and adjust seasoning – it should be rich, spicy, and deeply flavorful.

Step 7: Finish and Serve

1. Remove from heat and let rest for 5 minutes.
2. Stir in hemp hearts and nutritional yeast if using.
3. Serve over quinoa or rice.
4. Garnish with hard-boiled eggs, Greek yogurt, and fresh herbs.

Serving Suggestions

For Maximum Protein:

• Add 2-3 hard-boiled eggs per serving (traditional Ethiopian style)
• Serve with a dollop of Greek yogurt
• Include hemp hearts and nutritional yeast

For Post-Workout:

• Serve over quinoa for complete amino acids
• Add roasted sweet potato on the side
• Include extra cooked chickpeas

For Low-Carb:

• Serve over cauliflower rice
• Skip the grain base entirely
• Focus on eggs and Greek yogurt for extra protein

Pro Tips for Bodybuilders

1. Lentil prep – Red lentils cook faster than other varieties and create a creamy texture
2. Spice benefits – Berbere spices provide anti-inflammatory compounds
3. Complete protein – Combine with quinoa or add eggs for complete amino acid profile
4. Fiber powerhouse – 20g fiber per serving aids digestion and satiety
5. Iron-rich – Lentils provide plant-based iron for oxygen transport
6. Meal prep champion – Improves in flavor over 2-3 days

Traditional Ethiopian Notes

• Onion technique – Slowly caramelizing onions is the foundation of Ethiopian cooking
• Berbere is everything – This spice blend is the heart of Ethiopian cuisine
• Injera substitute – Traditionally served with injera bread, but quinoa works great
• Communal eating – Ethiopians eat from shared plates with their hands
• Fasting food – Misir wot is popular during Ethiopian Orthodox fasting periods

Make-Ahead Instructions

Berbere Spice Blend:

• Make large batches and store for up to 1 year
• Use in other Ethiopian dishes and as a general spice rub

Day Before:

• Cook lentils and refrigerate
• Prepare onion base and refrigerate separately

Day Of:

• Combine components and simmer
• Add final seasonings and protein boosters

Dietary Modifications

For Extra Heat:

• Add fresh jalapeño or serrano peppers
• Increase berbere spice blend quantity
• Add cayenne pepper to taste

For Milder Version:

• Reduce berbere to 2 tablespoons
• Use sweet paprika instead of hot paprika in the blend
• Add a touch of tomato sauce for sweetness

For Gluten-Free:

• Ensure all spices are certified gluten-free
• Use tamari instead of soy sauce
• Recipe is naturally gluten-free otherwise

Storage and Reheating

Refrigerator:

• Store for up to 6 days in airtight containers
• Stew thickens when cold – add broth when reheating

Freezer:

• Freeze for up to 4 months in portion-sized containers
• Thaw overnight in refrigerator before reheating

Reheating Tips:

• Add broth or water to achieve desired consistency
• Heat gently on stovetop, stirring frequently
• Taste and re-season after reheating

Nutritional Benefits

Red Lentils:

• High in plant-based protein and fiber
• Rich in folate, iron, and potassium
• Low glycemic index for stable blood sugar

Berbere Spices:

• Anti-inflammatory compounds from various spices
• Metabolism-boosting properties
• Rich in antioxidants

Onions and Garlic:

• Prebiotic fiber for gut health
• Immune-supporting compounds
• Natural flavor enhancers

Quick Weeknight Version

30-Minute Misir Wot:

1. Use pre-made berbere spice blend
2. Cook lentils while preparing onion base
3. Combine everything in one pot
4. Simmer for 15 minutes
5. Serve over quick-cooking quinoa

Berbere Uses Beyond This Recipe

• Rub for grilled chicken or fish
• Seasoning for roasted vegetables
• Mix into Greek yogurt for a spicy dip
• Add to scrambled eggs
• Season popcorn or nuts

Total Prep Time: 25 minutes
Cook Time: 50-60 minutes
Difficulty: Medium (spice blend preparation takes some time)