Ethiopian-Spiced Chicken Stew

By Logo inline

This chicken stew, generously seasoned with the Ethiopian spice mix berbere, is loaded with tomato and red lentils.

Ethiopian-Spiced Chicken Stew
photographer: Ken Burris
Nutritionist Tested & Approved

Time: 300 minutes (40 minutes prep)

Ingredients
  • 1 1/2 cups red lentils

  • 2 1/2 pounds boneless, skinless chicken thighs , trimmed

  • 1 tablespoon butter

  • 2 teaspoons extra-virgin olive oil

  • 4 cups chopped red onions

  • 5 cloves garlic , finely chopped

  • 1 tablespoon minced fresh ginger

  • 5 tablespoons berbere spice blend (see Tip)

  • 1/2 cup dry red wine

  • 1 14-ounce can diced tomatoes

  • 2 cups reduced-sodium chicken broth

Directions
  1. Wash lentils in cold water in a medium bowl until the water runs clear; drain and spread in an even layer in a 5- to 6-quart slow cooker. Place chicken on top of the lentils.

  2. Heat butter and oil in a large skillet over medium-high heat. When the butter has melted, add onions and cook, stirring often, until soft and translucent, 4 to 6 minutes. Add garlic and ginger and cook, stirring often, until fragrant, 1 to 2 minutes. Add berbere and cook, stirring, until very fragrant, 2 to 4 minutes. Stir in wine, scraping the onion mixture from the bottom of the pan, then stir in tomatoes with their juice.

  3. Add the onion mixture to the slow cooker on top of the chicken, then pour in broth.

  4. Cover and cook until the chicken is falling-apart tender, 5 hours on High or 7 to 8 hours on Low. Stir the stew to combine.

Tip: The secret to the irresistible flavor of this chicken stew is berbere spice blend (find it in well-stocked supermarkets or at teenytinyspice.com). This staple in Ethiopian cooking is a heady mix that usually includes garlic, fenugreek, allspice, red pepper, ginger, chiles, coriander, cinnamon and black pepper. If you can’t find it, use a mixture of 4 tablespoon garam masala, 1 tablespoon hot paprika, 1 teaspoon ground fenugreek and 1 teaspoon salt in this recipe.


Nutritional Facts

Servings
8
Serving Size
about 1 1/4 cups
Calories
406
Carbohydrates
34 g
Fat
13 g
Saturated Fat
4 g
Protein
36 g
Cholesterol
89 mg
Dietary Fiber
7 g
Potassium
672 mg
Sodium
672 mg
Yield
8 servings
about 1 1/4 cups each
Exchanges
1 1/2 starch
1 vegetable
3 lean meat
1 fat
Iron
28% daily value
Zinc
27% dv
Folate
26% dv
Potassium and Vitamin C
20% dv
Magnesium
16% dv

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

eatingwell dinner african healthy weight heart healthy low calorie low cholesterol low saturated fat high fiber high potassium diabetes appropriate spring fall winter slow cooker/crockpot saute make ahead instructions main dish poultry combination meal soups/stews beans/legumes dairy alcohol tomatoes gluten free chicken easy