Kik Wat (Ethiopian Red Lentil Stew)

May 14, 2023May 14, 20230 4
Authentic Kik Wat recipe for a flavorful Ethiopian meal
in Stew

Prep

20 min

Cook

1 hr

Ready In

1 hr 20 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

5 yellow onions , minced
5 red onions , minced
24 cloves garlic , minced
1 1/4 cups canola oil
1/2 cup berbere seasoning
2 tablespoons berbere seasoning
2 1/2 cups crushed tomatoes
5 cups red lentils
10 cups water
1 1/2 teaspoons ground cardamom
salt and ground black pepper to taste

Nutrision Information

Servings Per Recipe
8-10
Calories
459
Sugar
9g
Fat
21g
Kik Wat is a traditional Ethiopian dish that is typically served with injera, a sourdough flatbread. This hearty and flavorful stew is made with red lentils, berbere seasoning, and a variety of vegetables and spices to create a rich and complex flavor profile. While it can be quite spicy, the combination of garlic and onions helps to balance out the heat and adds an extra layer of depth to the dish. Kik Wat is a popular dish in Ethiopian cuisine and is often enjoyed as a main course or a hearty side dish.

Instructions

1.In a large pot, sauté the minced yellow onions and red onions in canola oil until softened.
2.Add in the minced garlic and 1/2 cup of berbere seasoning, stirring to combine.
3.Pour in the crushed tomatoes and red lentils, stirring to combine.
4.Add in the water, ground cardamom, salt, and black pepper, stirring to combine.
5.Bring the stew to a boil, then reduce the heat and simmer for 45 minutes to an hour, until the lentils are fully cooked and the stew has thickened to your desired consistency.

PROS

Kik Wat is a hearty and flavorful stew that is packed with protein and nutrients from the red lentils.

The combination of berbere seasoning, garlic, and onions gives the stew a rich and complex flavor profile.

CONS

Kik Wat can be quite spicy due to the berbere seasoning, so it may not be suitable for those who don’t like spicy food.

It also takes some time to prepare and cook, so it may not be the best option for a quick weeknight dinner.

HEALTH & BENEFITS

Red lentils are an excellent source of plant-based protein, fiber, and several important vitamins and minerals.
They have been linked to improving heart health, reducing inflammation, and aiding in weight management.
The garlic and onions in this recipe are also packed with antioxidants that may help improve immune function and protect against disease.

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