Cozy Hearty Ethiopian Split Pea Stew Recipe for Soul-Warming Meals

Steaming with aromatic spices, this Ethiopian split pea stew bursts with rich, comforting flavors that transport you straight to the heart of East African cuisine.

Warm and nourishing, the stew combines tender split peas with a blend of traditional herbs and spices.

Each spoonful tells a story of culinary heritage and wholesome ingredients.

The stew simmers gently, allowing deep, complex flavors to meld together beautifully.

Fragrant berbere seasoning adds a distinctive warmth that dances on your palate.

Packed with protein and nutrients, this dish offers a satisfying meal that connects you to Ethiopian cooking traditions.

Prepare to savor every delicious bite of this soulful, hearty stew.

Ethiopian Stew Ingredient List

• Split Peas: Protein-packed legume that creates the hearty foundation of the stew, choose bright green or yellow varieties for best flavor and texture.
• Water or Broth: Hydrating liquid that helps cook and soften the split peas, use vegetable or chicken broth for enhanced depth.

• Onion, Garlic, Ginger: Foundational flavor trio that adds warmth and complexity, select fresh onions with firm skin and crisp ginger for maximum zestiness.
• Olive Oil or Niter Kibbeh: Cooking fat that sautés vegetables and carries spice flavors, choose traditional Ethiopian spiced clarified butter for authentic taste.

• Turmeric, Cumin, Black Pepper: Warming spices that create the stew's distinctive Ethiopian character, use freshly ground spices for most vibrant flavor.
• Salt: Essential seasoning that balances and elevates all other ingredients, choose fine sea salt for even distribution.

• Fresh Parsley or Cilantro: Bright green herbs that add freshness and visual appeal, select crisp leaves with no wilting.
• Injera, Rice, or Flatbread: Accompanying starch for serving, traditional injera provides the most authentic Ethiopian dining experience.

Equipment for a Rich, Spiced Lentil Dish

• Medium Pot: Essential for cooking split peas evenly and controlling liquid absorption.
• Skillet: Perfect for sautéing aromatics and toasting spices to develop rich flavor profiles.
• Wooden Spoon or Spatula: Helps stir ingredients without scratching cookware and ensures even mixing.
• Cutting Board: Provides a clean surface for chopping onions, garlic, and ginger.
• Sharp Knife: Crucial for precise ingredient preparation and uniform chopping.
• Measuring Spoons: Allows accurate measurement of spices for balanced seasoning.
• Measuring Cup: Helps measure water or broth precisely for cooking split peas.

Simmer Split Peas With Fragrant Spices

• Simmer Split Peas

Boil split peas in water until tender and soft, removing any foam that appears on top during cooking. Lower heat and let them cook gently.

• Create Flavor Base

Heat oil in a skillet and gently cook onions until they turn golden and soft. Add garlic and ginger, stirring to release their wonderful aromatic qualities.

• Awaken Spices

Sprinkle turmeric, cumin, and black pepper into the skillet. Toast these spices briefly to unlock their deep, rich flavors.

• Blend and Develop Stew

Pour cooked split peas into the skillet with sauteed aromatics. Mix everything together and let the stew simmer, allowing flavors to dance and meld beautifully.

• Finish and Serve

Season with salt to enhance the overall taste. Garnish with fresh herbs and serve alongside traditional Ethiopian bread or rice for a comforting meal that connects you to Ethiopian culinary traditions.

Tips for Thick Texture and Flavor Build-Up

• Cook split peas just until tender to maintain a slight bite and prevent mushiness. Stir occasionally and check texture to achieve ideal consistency.
• Dial up or tone down spice levels by increasing or decreasing turmeric, cumin, and black pepper according to personal preference.
• Transform the stew into a heartier meal by adding diced chicken, lamb, or tofu during the final simmering stage for extra protein and substance.
• Make this recipe gluten-free by serving with gluten-free injera or rice. For a vegan version, ensure using vegetable broth and plant-based niter kibbeh or olive oil.
• Double the batch and freeze portions for easy weeknight meals. The stew reheats beautifully and often tastes even better the next day as flavors continue to develop.

Serve With Injera or Flatbread

• Comfort Food Companion: Pair this hearty Ethiopian split pea stew with soft, spongy injera bread for an authentic dining experience that captures traditional flavors.
• Weekend Meal Prep Delight: Store leftovers in airtight containers for up to 4 days, making it a perfect make-ahead lunch or dinner option that tastes even better the next day.
• Protein-Packed Side Dish: Serve alongside grilled chicken or roasted vegetables to create a balanced meal that provides essential nutrients and satisfying textures.
• Vegetarian Wellness Bowl: Transform the stew into a complete meal by topping with roasted vegetables, a sprinkle of feta cheese, and a dollop of yogurt for added creaminess and depth.

Quick Recipe Overview

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Calories: 160 kcal

Servings: 4

Store and Reheat for Easy Meals

• Prepare multiple portions of this stew and store in portioned containers for quick weekday meals. Refrigerated batches stay delicious for 4-5 days.
• Cool the stew completely before transferring to freezer-safe containers. Sealed tightly, it maintains optimal taste and texture for up to 3 months.
• Thaw frozen stew in the refrigerator overnight. Warm gently in a saucepan, adding a splash of water or broth to restore moisture and prevent sticking.
• Use glass or ceramic containers with tight-fitting lids to maintain freshness. Avoid metal containers that might alter the stew's delicate spice profile.

FAQs

• Is split pea stew a traditional Ethiopian dish?

Yes, this stew (known as misir wat) is a classic Ethiopian vegetarian dish often served during fasting periods when Orthodox Christians avoid meat.

• What makes this split pea stew different from other legume stews?

Ethiopian split pea stew uses distinctive spices like turmeric and cumin, and is traditionally cooked with niter kibbeh (spiced clarified butter), giving it a unique flavor profile compared to other legume dishes.

• Can I make this recipe vegan?

Absolutely! Simply replace niter kibbeh with olive oil, and you’ll have a delicious vegan version of the traditional Ethiopian split pea stew.

• How nutritious is this split pea stew?

Split peas are extremely nutritious, packed with protein, fiber, and essential minerals. This stew provides a balanced, protein-rich meal that’s both healthy and satisfying.

Hearty Ethiopian Split Pea Stew Recipe

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4.5 from 26 reviews

• Total Time: 50 minutes
• Yield: 5 1x

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Description

Misir wat, a hearty Ethiopian split pea stew, brings robust flavors from traditional spices and legumes. Simmered with onions, garlic, and berbere, this comforting dish connects diners to Ethiopia’s rich culinary heritage.

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Ingredients

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• 1 cup yellow split peas (rinsed and drained)
• 4 cups (950 ml) water (or vegetable broth for added flavor)
• 1 tbsp olive oil or niter kibbeh (Ethiopian spiced butter)
• 1 medium onion (finely chopped)
• 2 cloves garlic (minced)
• 1 tbsp fresh ginger (grated)
• ½ tsp turmeric
• ½ tsp ground cumin
• ¼ tsp black pepper
• Salt (to taste)
• Fresh parsley or cilantro (for garnish)

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Instructions

1. Legume Preparation: Immerse split peas in water, simmering gently until soft and creamy, skimming away any foam that surfaces during cooking to ensure a smooth texture.
2. Flavor Foundation: Sauté onions in a deep skillet until golden, introducing minced garlic and ginger, stirring continuously to release their aromatic essence and create a robust base.
3. Spice Awakening: Sprinkle turmeric, cumin, and black pepper into the caramelized aromatics, toasting briefly to unleash their intense flavors and create a complex flavor profile.
4. Stew Fusion: Combine the tender split peas with the spiced vegetable mixture, allowing the ingredients to meld together over low heat, developing a rich and harmonious consistency.
5. Final Touch: Adjust seasoning with salt, garnish with fresh herbs, and serve alongside traditional Ethiopian injera or rice, creating a complete and satisfying culinary experience.

Notes

• Optimize Pea Softening: Soak split peas overnight to reduce cooking time and ensure even, creamy texture without losing shape or becoming mushy.
• Balance Spice Intensity: Toast spices briefly to prevent burning, releasing complex flavors without creating bitter undertones that can overpower the delicate pea base.
• Control Liquid Consistency: Monitor water levels during cooking, adding small amounts if needed to maintain a thick, stew-like consistency without making the dish too dry or watery.
• Enhance Dietary Adaptability: Replace traditional bread with quinoa or brown rice for gluten-free options, or add extra vegetables like carrots and spinach to boost nutritional value and create more diverse flavor profiles.

• Prep Time: 10 minutes
• Cook Time: 40 minutes
• Category: Lunch, Dinner
• Method: Simmering
• Cuisine: Ethiopian

Nutrition

• Serving Size: 5
• Calories: 180
• Sugar: 1 g
• Sodium: 200 mg
• Fat: 5 g
• Saturated Fat: 1 g
• Unsaturated Fat: 4 g
• Trans Fat: 0 g
• Carbohydrates: 30 g
• Fiber: 10 g
• Protein: 9 g
• Cholesterol: 0 mg