East African-style lentil stew
0
Points®
Total time: 30 min • Prep: 5 min • Cook: 25 min • Serves: 4 • Difficulty: Easy
African cuisine is becoming more and more popular in the UK. Spicy, lentil-based stews are found all over East Africa – our version is served on a baked sweet potato.
Ingredients
Sweet potato, raw
4 medium, 4 x 150
Calorie controlled cooking spray
4 spray(s)
Onion
1 large, finely chopped
Garlic
2 clove(s), finely chopped
Bart Berbere
2 teaspoon(s)
Split Red Lentils, dry
200 g, rinsed
Vegetable stock cube
1 cube(s), to make 700ml
Tomato Purèe
1 tablespoon(s), level
Spinach
80 g
Instructions
1
Preheat the oven to 200°C, fan 180°C, gas mark 6. Pierce the sweet potatoes all over with a fork, then microwave on high for 6 minutes, turning halfway through, until tender. Transfer to a baking tray, mist with cooking spray and season. Bake for 10-15 minutes until the skin is crisp.
2
Meanwhile, mist a large, deep nonstick frying pan with cooking spray and cook the onion, garlic and Berbere spice mix over a medium heat for 4-5 minutes until the onion has started to soften.
3
Add the lentils and stir to combine, then pour in the stock and tomato purée. Bring to the boil, then reduce the heat and cook for 10 minutes or until the lentils have softened and absorbed all the liquid. Stir through the spinach, then serve with the potatoes.
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