Ethiopian·vegan·medium

Spiced Lentil and Pumpkin Stew with Teff Injera

Name: Spiced Lentil and Pumpkin Stew with Teff Injera
Prep time: 20 min
Cook time: 40 min
Total time: 60 min
Yield: 4 servings
Cuisine: Ethiopian
Ingredients: 200g red lentils; 300g pumpkin or butternut squash, peeled and diced; 1 large onion, finely chopped; 4 garlic cloves, minced; 1 tbsp fresh ginger, grated; 3 tbsp berbere spice blend; 2 tbsp tomato paste; 750 ml vegetable broth; 3 tbsp coconut oil or neutral oil; 1 tsp salt; 2 tbsp lemon juice; a handful fresh cilantro, chopped; to serve teff injera or sourdough flatbread

There’s something deeply comforting about the way Ethiopian spices wrap around you like a warm blanket. This hearty misir-inspired stew combines red lentils and sweet pumpkin, simmered slowly with berbere—that fiery, fragrant blend of chilies, ginger, and fenugreek. The pumpkin melts into the sauce, thickening it into a velvety, golden-red pool that you’ll want to scoop up with every torn piece of tangy, spongy teff injera. I love how the earthiness of the lentils balances the gentle sweetness of the squash, while a final hit of fresh garlic and lemon wakes everything up. You don’t need a clay pot or a lifetime of practice; this comes together in one pot, filling your kitchen with an aroma that promises something magical. Serve it family-style, as they do in Addis Ababa, and let everyone tear, dip, and share. It’s vegan, it’s bold, and it’s pure Ethiopian soul food.

60 min(prep 20 + cook 40)

4 servings

380 kcal

Ingredients

red lentils200g
pumpkin or butternut squash, peeled and diced300g
onion, finely chopped1 large
garlic cloves, minced4
fresh ginger, grated1 tbsp
berbere spice blend3 tbsp
tomato paste2 tbsp
vegetable broth750 ml
coconut oil or neutral oil3 tbsp
salt1 tsp
lemon juice2 tbsp
fresh cilantro, choppeda handful
teff injera or sourdough flatbreadto serve

Nutrition

380 kcalper serving

Protein15g19%

Carbs35g45%

Fat15g19%

Fiber4g5%

Sugar8g10%

Directions

1
Heat the oil in a heavy-bottomed pot over medium heat. Add the chopped onion and sauté until deep golden, about 8 minutes — this is where the flavor begins.
2
Stir in the minced garlic and grated ginger, cooking for another minute until fragrant. Then add the berbere spice and tomato paste, stirring constantly for 1-2 minutes to toast the spices.
3
Pour in the vegetable broth, scraping up any browned bits from the bottom. Add the rinsed red lentils and diced pumpkin. Bring to a boil, then reduce to a gentle simmer.
4
Cover and cook for 25-30 minutes, stirring occasionally, until the lentils are tender and the pumpkin has softened into the stew. If it gets too thick, add a splash of water or broth.
5
Uncover and season with salt. Mash the pumpkin slightly with the back of a spoon to thicken the stew further. Stir in the lemon juice and adjust seasoning. Serve warm over torn injera, topped with fresh cilantro.

#ethiopian #vegan #lentil-stew #berbere

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