African Tomato and Almond Wat Stew

This hearty stew requires some advance preparation. Made with traditional Ethiopian spices, this dish can be garnished with fresh parsley and served with a side of flax flatbread and a glass of young coconut water.

Serves 4

Ingredients

1 cup lentils, sprouted

1 cup sun-dried tomatoes, soaked

1⁄2 cup pine nuts

2 tablespoons olive oil

1 teaspoon salt

1⁄2 tablespoon Berber spice

3 cups water

1⁄2 cup zucchini, chopped

1⁄4 cup celery, minced

1 cup tomato, chopped

1⁄4 cup almonds, soaked

2 tablespoons lemon juice

  1. Prepare the stew base by blending together the sun-dried tomatoes, pine nuts, olive oil, salt, Berber spice, and water.
  2. Prepare the vegetables for the stew. Chop the zucchini into cubes. Dice the celery into small pieces.
  3. Mix the stew base, lentils, zucchini, celery, whole almonds, and lemon juice together in a large bowl and serve.

Per Serving

Calories: 292

Fat: 23 g

Protein: 9 g

Sodium: 877 mg

Fiber: 4 g

Ethiopian Cuisine

Ethiopian food is popular in the vegetarian community because it has many meat-free, plant-based meals. Berber is a spice blend commonly used in Ethiopian dishes and is available at most spice stores. Wat is the name for the hearty Ethiopian stew traditionally eaten with sourdough flatbread called injera.