Ethiopian Lentil Bowl (Amhari - Mesir Wat) - 39.6g Carbs, 18.3g Fiber, 3.5g Sugar
From: www.HungryMonster.com
This recipe is common to the Ethiopian Jews (Phalashi).
My understanding is that these are NOT unique to them.
Course: Lentils
Serves: 8
1/2 kilogram red lentils (1/2 kilogram = 17.63 oz)
2 large onions
1/2 cup oil
3 Tbsp tomato paste
1/2 tsp paprika, sweet or hot
1 head garlic
1/2 tsp ground ginger
1/4 tsp black pepper
1 tsp salt
3 cups water
Sort the lentils and soak in tap water for 30 minutes. Rinse in running
water and drain. Peel and finely chop the onions. Peel and mash the
garlic. Heat the oil in large pan and saute the onion until golden.
Add tomato paste and paprika and mix. Add half the water and the
garlic, ginger pepper and salt. Stir well and then add the rest of
the water, stir again, cover and bring to boil. When the water boil,
add the lentils, lower the flame and cook 20-30 minutes, until the
lentils soften. Serve hot.
Nutrition from: www.caloriecount.about.com
Serves: 8
Serving Size: 206 g
Nutrition per Serving:
345 Calories, 129 Calories from Fat, 14.3g Total Fat, 1.9g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 305mg Sodium, 39.6g Total Carbs,
18.3g Dietary Fiber, 3.5g Sugars, 15.5g Protein
Vitamin A 4% - Vitamin C 12% - Calcium 5% - Iron 26%
Nutrition Grade: A-
Good points:
No cholesterol
Very high in dietary fiber
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