🇹 Ethiopian / Modern · Lentils, Beans & Vegetarian
🫘 Ethiopian Lentil and Spinach Stew
ምስር ስፒናጭ ወጥ — Misir Spinach Wat
Ethiopian Lentil and Spinach Stew — red lentils cooked in a berbere sauce with spinach added in the final 5 minutes. The nutritionally supercharged Misir Wat — the combination of lentil iron with spinach iron and vitamin C for maximum absorption.
Lentil and spinach stew takes Misir Wat and adds the nutritional power of spinach — both are very high in iron, and the spinach's vitamin C dramatically improves the iron bioavailability of the lentils. A modern nutritional upgrade to the classic dish.
Ingredients
Equipment: Heavy pot
- 1.5 cups red lentils
- 200g spinach — washed
- 3 onions
- 3 tbsp oil
- 3 tbsp berbere
- 4 garlic cloves
- 1 tbsp ginger
- 2 cups water
- 2 tsp salt
Method
- Make Misir Wat base (ETH101) through the simmering stage.
- When lentils are almost done, add spinach.
- Stir spinach into the hot lentil sauce.
- Cook 3—4 minutes until wilted.
- Season.
Chef Tips
- Add spinach at the very end — it only needs 3 minutes.
- The spinach wilts dramatically — add generously.
Common Mistakes to Avoid
- Adding spinach too early.
The Science
Non-haem iron from lentils and spinach is poorly absorbed on its own — typically only 5—12% bioavailability. However, vitamin C in the spinach converts non-haem iron from Fe³⁺ to Fe²⁺, increasing absorption to 20—40%. Cooking the spinach briefly preserves much of its vitamin C while breaking down the cell walls to release the iron.
Nutrition (per serving)
Health Benefits
- Iron from two sources.
- Vitamin C for iron absorption.
- Double the plant protein.
- Very high in folate.
Cultural Note
Lentil and spinach stew demonstrates how Ethiopian fasting cuisine continues to evolve — taking the ancient berbere-lentil tradition and enriching it with modern nutritional understanding.
Storage & Serving
Storage: Refrigerate 3 days (spinach shortens shelf life).
Reheating: Gently.
Serve with: Injera (ETH001), On the fasting platter