Hearty Ethiopian Split Pea Stew Recipe: Flavorful Soul Comfort

Culinary adventures with this hearty ethiopian split pea stew spark joy in every kitchen.

Warm spices and tender legumes create a comforting meal that transports you directly to east african tables.

Ethiopian cooking celebrates simple ingredients with remarkable depth and soul-satisfying flavors.

Rich, golden split peas simmer alongside aromatic seasonings, building layers of complexity.

Nutritious and filling, this traditional dish offers a glimpse into ethiopia’s vibrant food culture.

Fragrant herbs and carefully balanced spices make each bite an exploration of comfort and tradition.

You’ll want to savor every spoonful of this incredible stew that connects continents through remarkable cuisine.

What to Pair with Ethiopian Split Pea Stew

• Select a zesty Sauvignon Blanc or Pinot Grigio to cut through the stew's rich, earthy flavors and complement its spice profile.
• Traditional Ethiopian flatbread made from teff flour provides the perfect spongy texture to soak up the stew's delicious sauce and balance its hearty protein.
• Brew a strong, aromatic Ethiopian Yirgacheffe coffee to enhance the stew's complex spices and provide a traditional dining experience that highlights the dish's cultural roots.
• Create a light, tangy side salad with chopped parsley, mint, and lemon juice to add brightness and freshness that contrasts the stew's dense, warm qualities.

Stew Variations Based on Ethiopian Spices

• Vegan Protein Boost: Replace split peas with lentils or chickpeas for different protein sources while maintaining the traditional Ethiopian flavor profile.
• Gluten-Free Adaptation: Use coconut oil instead of niter kibbeh and serve with gluten-free teff injera or quinoa to make the dish completely gluten-free and suitable for sensitive diets.
• Spicy Herb Explosion: Add chopped jalapeños or red chili flakes for extra heat, and incorporate fresh rosemary or thyme to create a more complex, herbaceous flavor dimension.
• Low-Sodium Option: Eliminate added salt and use salt-free vegetable broth, then enhance flavor with extra herbs and spices like smoked paprika or dried oregano for depth without sodium.

Why Ethiopian Split Pea Stew Warms the Soul

• This Ethiopian split pea stew offers incredible benefits that make cooking a breeze.
• Whip up this hearty dish in under 45 minutes with straightforward steps any home cook can master, requiring just basic kitchen skills and standard ingredients.
• Packed with protein-rich split peas and anti-inflammatory spices like turmeric and ginger, this stew delivers a wholesome meal that supports overall wellness and satisfies hunger effectively.
• Perfect for weeknight dinners, meal prep, or feeding a hungry family, this recipe adapts easily to different dietary preferences and pairs wonderfully with various sides like injera or rice.

What You’ll Need for Ethiopian Split Pea Stew

Main Ingredients:

Split Peas: A protein-packed legume that forms the base of this hearty stew, providing a creamy texture and nutty flavor. Yellow or green split peas work best, with a preference for fresher dried peas.

Onion: The foundational aromatic that adds sweetness and depth to the stew. Sweet or yellow onions provide the best flavor profile.

Garlic: A pungent ingredient that brings intense flavor and aroma to the dish. Fresh garlic cloves are recommended over pre-minced versions.

Ginger: Adds a warm, spicy note that complements the earthy split peas. Fresh ginger root provides the most vibrant flavor.

Spices and Seasonings:

Turmeric: A golden spice that provides warm color and earthy flavor. Look for high-quality, bright yellow turmeric powder.

Cumin: Adds a deep, smoky undertone to the stew. Ground cumin works best for even distribution.

Black Pepper: Brings subtle heat and complexity to the dish. Freshly ground pepper offers the most robust flavor.

Salt: Enhances and balances all the other flavors in the stew.

Cooking and Garnishing:

Olive Oil or Niter Kibbeh: Provides a rich base for sautéing aromatics. Niter kibbeh (Ethiopian spiced butter) offers a more authentic flavor.

Parsley or Cilantro: Fresh herbs that add brightness and color as a finishing touch. Choose based on personal preference.

Water or Broth: The liquid medium for cooking split peas and creating the stew’s consistency. Vegetable or chicken broth can add extra flavor.

How to Simmer Ethiopian Split Pea Stew

Step 1: Boil Split Peas

Cook split peas in a medium pot with water or broth. Bring to a boil, then lower heat and simmer until peas become tender. Remove any foam that appears on the surface while cooking.

Step 2: Sauté Flavor Builders

• Chopped onions
• Minced garlic
• Grated ginger

Cook until onions turn golden and ingredients become fragrant.

Step 3: Awaken Spice Magic

• Turmeric
• Cumin
• Black pepper

Stir quickly to release aromatic flavors.

Step 4: Marry Ingredients Together

Pour cooked split peas into the skillet with sautéed mixture. Blend ingredients thoroughly. Allow stew to simmer, stirring occasionally, until it reaches desired thickness.

Step 5: Final Touches

Season with salt. Garnish with fresh herbs like parsley or cilantro. Serve alongside traditional injera bread, rice, or flatbread for a complete meal.

Stew Tips for a Thick and Flavorful Bowl

• Perfectly Cook Split Peas: Rinse split peas thoroughly before cooking to remove any debris and ensure even cooking and better texture.
• Spice Toasting Technique: Gently toast spices in the skillet for maximum flavor release, but be careful not to burn them as this can create a bitter taste.
• Liquid Adjustment Pro: Keep extra broth or water nearby to adjust the stew's consistency- some split peas absorb more liquid than others during cooking.
• Customize for Dietary Needs: Swap niter kibbeh with olive oil for a vegan version, or use vegetable broth instead of water to enhance the overall flavor profile.
• Flavor Boost Hack: Add a splash of lemon juice or vinegar at the end of cooking to brighten the stew's taste and balance the earthy spices.

How to Store and Reheat Ethiopian Split Pea Stew

• Store leftover Ethiopian split pea stew in an airtight container and keep in the refrigerator for up to 4 days. Cool the stew completely before sealing to prevent bacterial growth.
• Transfer cooled stew to freezer-safe containers or freezer bags. Properly stored, the stew will maintain quality for 2-3 months. Label containers with the date for easy tracking.
• Pour stew into a saucepan and warm over medium-low heat. Stir occasionally and add a splash of water or broth to restore moisture and prevent sticking. Heat until steaming and thoroughly warmed.
• Place stew in a microwave-safe dish, cover loosely, and heat in 30-second intervals. Stir between intervals to ensure even heating. Check temperature before serving to avoid scalding.

Ethiopian Split Pea Stew Recipe

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4.9 from 31 reviews

• Total Time: 50 minutes
• Yield: 4 1x

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Description

Hearty Ethiopian split pea stew delivers rich, comforting flavors through tender legumes simmered with aromatic spices. Warm spoon of wot promises authentic taste of Ethiopian culinary traditions that you’ll savor with each delightful bite.

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Ingredients

Scale 1x2x3x

Main Protein and Base:

• 1 cup yellow split peas (rinsed and drained)

Liquids:

• 4 cups water (or vegetable broth for added flavor)

Aromatic and Seasoning Ingredients:

• 1 medium onion (finely chopped)
• 2 cloves garlic (minced)
• 1 tablespoon fresh ginger (grated)
• 1 tablespoon olive oil or niter kibbeh (Ethiopian spiced butter)
• ½ teaspoon turmeric
• ½ teaspoon ground cumin
• ¼ teaspoon black pepper
• Salt (to taste)

Garnish:

• Fresh parsley or cilantro (for garnish)

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Instructions

1. Initiate the legume preparation by gently simmering split peas in liquid until they reach a delicate, tender consistency, carefully removing any surface foam during the cooking process.
2. Craft a flavor foundation by carefully caramelizing onions in a warm skillet, introducing minced garlic and ginger to elevate the aromatic profile with gentle heat and continuous stirring.
3. Awaken the spices by sprinkling turmeric, cumin, and black pepper into the softened aromatics, allowing their essence to bloom and intensify through brief toasting.
4. Merge the tender split peas with the spiced vegetable mixture, creating a harmonious blend that allows flavors to intertwine and develop depth through gentle simmering.
5. Fine-tune the stew’s seasoning with salt, ensuring a balanced taste profile, and present the dish adorned with fresh herbaceous notes, accompanied by traditional Ethiopian bread or grains for a complete culinary experience.

Notes

• Softening Split Peas: Soak split peas overnight to reduce cooking time and improve digestibility, ensuring a creamy texture without turning mushy.
• Spice Intensity: Adjust spice levels by increasing or decreasing turmeric and cumin based on personal preference, creating a personalized flavor profile.
• Vegetarian and Vegan Adaptation: Replace niter kibbeh (spiced clarified butter) with olive oil to make the dish completely plant-based and dairy-free.
• Protein Boost: Add diced carrots or chopped spinach during the final simmering stage to enhance nutritional value and introduce extra vegetables to the stew.

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

Nutrition

• Serving Size: 4
• Calories: 160
• Sugar: 1 g
• Sodium: 10 mg
• Fat: 4 g
• Saturated Fat: 1 g
• Unsaturated Fat: 3 g
• Trans Fat: 0 g
• Carbohydrates: 27 g
• Fiber: 9 g
• Protein: 9 g
• Cholesterol: 0 mg