Berbere Lentils Recipe [Yemisir Wat] - Celebration Generation (2024)

FAQs

Is Ethiopian berbere healthy? ›

Berbere provides essential vitamins and minerals like Vitamin C and potassium. Additionally, its chili peppers offer a natural source of capsaicin. The compound responsible for the spicy taste has been found to provide anti-inflammatory benefits and boost metabolism.

Lentils – These tiny legumes are great nutritionally because a cup boasts 16 grams of protein and a ton of fiber. Oh yeah! Spices – Aside from the usual onion, garlic, ginger, cumin, paprika, and parsley, berbere sauce really ramps up this lentil recipe!

Berbere is a spicy chili blend, but its complex flavor isn't bursting with heat. While not exactly mild, berbere is mellowed by sweet, citrusy flavors.

Ethiopian fasting food however is rich in legumes and pulses and vegetables and beans making it high in dietary fibre and low in cholesterol.

Berberine is a compound found naturally in many plants. Some research suggests that it may help promote weight loss, enhance blood sugar regulation, and protect against several chronic conditions.

Black Lentils (Beluga lentils)

Thanks to the robust flavor, these lentils pair well with meaty veggies and marinated proteins like mushrooms, tofu, and seitan. Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.

Lentils are rich in a type of fiber that helps your digestive system work as it should and fuels good bacteria in your gut. Fiber may also help reduce the risk of colorectal cancer. “Fiber plays an important role in regulating our bowels and protecting the immune system,” says Homan.

Lentils conceal their superpowers with a dowdy exterior. Pound for pound, raw lentils have more protein than steak. While not as protein-dense once cooked, they pack even more iron than meat, in addition to other vitamins and minerals.

Peppery, Citrusy, Vibrant & Versatile

I love cooking with our Ethiopian Berbere blend due to its vibrant peppery flavor profile, complexity, and most of all, its versatility. It goes great on everything from simple roasted salmon to chicken kebabs to hearty grain salads (many of my weeknight staples).

This earthy-sweet seasoning blend is common in Ethiopian cooking. Paprika and allspice bring in smoky, savory notes while cardamom, cinnamon, and cloves punch up the sweet notes. Nutmeg, fenugreek, and turmeric add earthy flavors, and cayenne rounds everything out with a kick of heat.

How long does berbere last? ›

Berbere spice can be kept for up to one year if stored properly. Make sure to store well in an airtight container.

Ethiopian cuisine is not only healthy and nutritious, but also a great way to expose children to new flavors and teach them about another part of the world at the same time. What kids will love most about Ethiopian food is that you use your hands — exclusively! Though a tad messy at times, it's the perfect finger food.

The Ethiopian meal scene boasts tons of high-fiber grains and nutrient-packed vegetables. One popular example is teff, the smallest grain in the world, don't you know, but calms your health worries with huge benefits. This grain's packed with an unimaginable amount of protein, fiber, and calcium.

Ethiopian meals boast of an abundance of dietary benefits. Grains such as teff and wheat and nutrient-rich legumes, fruits, and vegetables all serve as core components. Spices, like cardamom, cumin, and turmeric, are teeming with antioxidants, promoting healthier living and reducing inflammation.

3. It's Healthy. Did you know that the star ingredient, teff, in injera, is not only super tasty but also jam-packed with nutrients? The super grain is filled with complete proteins, fibre, magnesium, iron and calcium (in fact, no other grain on earth has more fibre per serving).