CategoryDifficultyIntermediate

Lentils are not just a great vegan source of protein, they are also rich in iron, B vitamins, and important micro-nutrients such as zinc and copper. The texture of the lentil stew plays off well with either brown or white rice.

Yields1 Serving
Prep Time20 minsCook Time50 minsTotal Time1 hr 10 mins
 1 ½ cups brown lentils, soaked for 4 hours or overnight
 8 large tatashe peppers
 6 firm medium size tomatoes
 1 small bunch of efo or ugwu leaves
 2 atarodo (scotch bonnet) peppers
 1 medium size red onion, diced
 6 cloves of garlic
 1 cup mushrooms, roughly chopped
 ½ tsp ground ehuru (African nutmeg) - can substitute with regular nutmeg
 1 tsp curry powder
 1 veg seasoning cube
 2 tbsp iru (fermented locust beans)
1

Discard the water used to soak the lentils and rinse them in cold water. Boil the lentils in unsalted water until soft enough to crush between fingers

2

Blend the tatashe, tomatoes, garlic and atarodo into a coarse puree, using very little water

3

Fry the diced onions in the palm oil until translucent, then add the tatashe puree to the pot. Cover and leave to cook on medium heat for 20 minutes

4

Add the lentils, iru, spices, mushrooms and salt to the pot with about a half cup of water; cover and leave to simmer for 10 minutes

5

Add the efo/ugwu to the pot, but do not stir. Cover and let simmer another 5 minutes. After the leaves have wilted, stir them into the stew

Ingredients

 1 ½ cups brown lentils, soaked for 4 hours or overnight
 8 large tatashe peppers
 6 firm medium size tomatoes
 1 small bunch of efo or ugwu leaves
 2 atarodo (scotch bonnet) peppers
 1 medium size red onion, diced
 6 cloves of garlic
 1 cup mushrooms, roughly chopped
 ½ tsp ground ehuru (African nutmeg) - can substitute with regular nutmeg
 1 tsp curry powder
 1 veg seasoning cube
 2 tbsp iru (fermented locust beans)

Directions

1

Discard the water used to soak the lentils and rinse them in cold water. Boil the lentils in unsalted water until soft enough to crush between fingers

2

Blend the tatashe, tomatoes, garlic and atarodo into a coarse puree, using very little water

3

Fry the diced onions in the palm oil until translucent, then add the tatashe puree to the pot. Cover and leave to cook on medium heat for 20 minutes

4

Add the lentils, iru, spices, mushrooms and salt to the pot with about a half cup of water; cover and leave to simmer for 10 minutes

5

Add the efo/ugwu to the pot, but do not stir. Cover and let simmer another 5 minutes. After the leaves have wilted, stir them into the stew

Red lentil stew