Délice Épicé de Tibs aux Lentilles Berbere
(Spiced Berbere Lentil Tibs Delight)
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mai 29, 2025
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Ingrédients
-
1 cup Lentilles rouges
(Rinse thoroughly before cooking)
-
2 tbsp Mélange d'épices Berbere
(Home-made or store-bought Ethiopian spice mix)
-
3 tbsp Huile d'olive
(Préférence pour l'huile d'olive extra vierge)
-
1 medium Oignon jaune
(Haché finement)
-
3 pieces Gousses d'ail
(Haché)
-
1 tbsp Gingembre frais
(Râpé)
-
2 medium Tomates
(Haché)
-
1 large Poivron
(Sliced, red or green)
-
1 small Piments verts
(Finely chopped (adjust to taste))
-
2 cups Eau
(For cooking lentils)
-
1 tsp Sel
(Ajuster au goût)
-
2 tbsp Coriandre frais
(Finely chopped, for garnish)
(Rinse thoroughly before cooking)
(Home-made or store-bought Ethiopian spice mix)
(Préférence pour l'huile d'olive extra vierge)
(Haché finement)
(Haché)
(Râpé)
(Haché)
(Sliced, red or green)
(Finely chopped (adjust to taste))
(For cooking lentils)
(Ajuster au goût)
(Finely chopped, for garnish)
Nutrition
- Portions: 4
- Taille de portion: 1 bol (300g)
- Calories: 370 kcal
- Carbohydrates: 50 g
- Protein: 18 g
- Fat: 10 g
- Fiber: 15 g
- Sugar: 6 g
- Sodium: 450 mg
- Cholesterol: 0 mg
- Calcium: 70 mg
- Iron: 4.2 mg
Instructions
-
1 - Prepare Lentils:
Rinse and drain the red lentils. Place them in a pot with 2 cups of water, bring to a boil, then simmer for 10 minutes until tender but not mushy. Drain excess water if needed.
-
2 - Sauté Aromatics:
Heat olive oil in a large skillet over medium heat. Add finely chopped onions, garlic, and grated ginger. Sauté until onions turn translucent and fragrant.
-
3 - Add Berbere and Veggies:
Stir in berbere spice blend and cook for 1 minute to release aroma. Add chopped tomatoes, sliced bell pepper, and optional green chilies. Cook until tomatoes soften and vegetables start to tenderize.
-
4 - Combine Lentils:
Add cooked lentils into the vegetable mixture, stir thoroughly to combine. Season with salt. Cook 3-4 minutes while stirring regularly to blend flavors.
-
5 - Garnish and Serve:
Remove from heat. Garnish with freshly chopped cilantro if desired. Serve hot with injera, rice, or flatbread.
Rinse and drain the red lentils. Place them in a pot with 2 cups of water, bring to a boil, then simmer for 10 minutes until tender but not mushy. Drain excess water if needed.
Heat olive oil in a large skillet over medium heat. Add finely chopped onions, garlic, and grated ginger. Sauté until onions turn translucent and fragrant.
Stir in berbere spice blend and cook for 1 minute to release aroma. Add chopped tomatoes, sliced bell pepper, and optional green chilies. Cook until tomatoes soften and vegetables start to tenderize.
Add cooked lentils into the vegetable mixture, stir thoroughly to combine. Season with salt. Cook 3-4 minutes while stirring regularly to blend flavors.
Remove from heat. Garnish with freshly chopped cilantro if desired. Serve hot with injera, rice, or flatbread.
En savoir plus sur: Délice Épicé de Tibs aux Lentilles Berbere
Berbere Lentil Tibs – An Ethiopian Flavorful Delight
Berbere Lentil Tibs is a warm, spiced vegetarian dish inspired by Ethiopian cuisine’s famed tibs style, traditionally made with sautéed meats but here creatively transformed to center on nutrient-rich lentils. The heart of this recipe is the distinctive berbere spice blend, a vibrant mix usually comprising chili peppers, garlic, ginger, basil, and other warming spices which lend an enticing heat and depth.
Lentils serve as a wholesome protein-packed foundation, soaking up the beautiful array of flavors as they combine effortlessly with tomato and pepper. This fusion delivers a balanced nutritional profile enriched with dietary fiber, essential minerals—iron abundant in lentils—and bright vitamin C from the fresh vegetables.
Tips & Notes
- Use red lentils for their quick cooking and mild texture that blends perfectly with tibs-style sautéed ingredients.
- Berbere spice powders can be homemade for freshness or sourced from specialty Ethiopian stores.
- Adjust the chili levels to suit your heat tolerance; substitute with mild paprika if you prefer less spice.
- Let the lentils cook to just tender so they maintain texture — overcooked lentils may turn too mushy.
- Serve topped with fresh cilantro and alongside injera bread, the Ethiopian flatbread, for authenticity. Rice or crusty bread are delicious alternatives.
Historical & Cultural Significance
Berbere is a cornerstone seasoning in Ethiopian and Eritrean cuisine, deeply embedded in culinary tradition and identity. Tibs generally refers to diced and sautéed meat or veggie dishes that are quick-cooked in spiced oil, celebrated both as a street-food staple and in formal meals during cultural festivities.
This recipe presents a modern reinterpretation encouraging plant-based dining without losing the vibrant, communal spirit surrounding Ethiopian feasting. It scales beautifully from family dinners to celebrations, evoking warm hospitality and rich heritage in every bite.
The combination of earthiness from lentils and the fiery aromatic profile from berbere illustrates a unique flavor symphony. Whether you’re an Ethiopian cuisine newcomer or want a healthy twist on a classic, Berbere Lentil Tibs delivers soulful comfort wrapped in a colorful, aromatic package.
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