향신료 가득한 베르베레 렌틸콩 티브스의 즐거움
(Spiced Berbere Lentil Tibs Delight)
(0 리뷰)
재료
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1 cup 레드 렌즈콩
(Rinse thoroughly before cooking)
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2 tbsp 베르베레 향신료 블렌드
(Home-made or store-bought Ethiopian spice mix)
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3 tbsp 올리브 오일
(엑스트라 버진을 선호함)
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1 medium 노란 양파
(잘게 썬)
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3 pieces 마늘 쪽
(다진)
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1 tbsp 신선한 생강
(갈은)
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2 medium 토마토
(다진)
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1 large 피망
(Sliced, red or green)
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1 small 청양고추
(Finely chopped (adjust to taste))
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2 cups 물
(For cooking lentils)
-
1 tsp 소금
(맛에 맞게 조절하세요)
-
2 tbsp 신선한 고수
(Finely chopped, for garnish)
(Rinse thoroughly before cooking)
(Home-made or store-bought Ethiopian spice mix)
(엑스트라 버진을 선호함)
(잘게 썬)
(다진)
(갈은)
(다진)
(Sliced, red or green)
(Finely chopped (adjust to taste))
(For cooking lentils)
(맛에 맞게 조절하세요)
(Finely chopped, for garnish)
영양 정보
- 인분: 4
- 1인분 크기: 1 그릇 (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
조리법
-
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.
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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.
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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.
향신료 가득한 베르베레 렌틸콩 티브스의 즐거움 :에 대한 자세한 정보
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.
