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Ethiopian berbere lentil stew

Ethiopian food focuses on high-quality carbs that also seem to be mostly low on the glycemic index like teff flour, which is naturally gluten-free, root vegetables and pulses (beans and lentils). That means that the carbs you do have are high in fibre, full of nutrients, keep you full sooner and longer and have less of an effect on your blood sugar. The cuisine focuses on little bites of a large variety of flavours and colours so it makes the meal fun and interesting! Meals are offered “family style” in a social eating setting. Eating this way and sharing meals can have more health benefits than eating alone.  



  • 1 tablespoon olive oil
  • 2 cups or 1/2 head cauliflower
  • 1 cup or 2 large carrots
  • 1/2 cup fennel bulb, diced
  • 2 large tomatoes, diced
  • 1 cup green beans, diced
  • 1 can lentils, drained
  • 1 teaspoon Berbere spice mix
  • 2 cups water


  1. Put a large, heavy-bottomed metal pot on medium-high heat and add oil.
  2. Toss cauliflower, carrot and fennel in the pot and cook, stirring occasionally, for ten minutes. Add tomatoes, green beans, spice and water.
  3. Bring to a boil, reduce heat and simmer 15 minutes until done. Add lentils in with five to seven minutes left in cooking time. Serve with injera.

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