Red Lentils with Veggies


This is a twist on an Ethiopian recipe called misser wat. It's a little spicy. Serve with injera, naan, or rice.

Prep Time:
15 mins
Cook Time:
25 mins
Total Time:
40 mins
4 servings


  • ½ cup masoor dal

  • 1 red onion, minced

  • 1 cup water, or more as needed, divided

  • 3 tablespoons canola oil

  • 3 cloves garlic

  • 2 teaspoons berbere spice blend, or to taste

  • 1 cup plain tomato sauce

  • 1 cup diced zucchini

  • 1 cup diced carrots

  • salt to taste


  1. Soak masoor dal in 4 cups water; swish with your hands to clean. Drain; repeat twice.

  2. Combine onion and 1/2 cup water in a saucepan over medium-low heat; simmer until water is absorbed, 5 to 7 minutes. Add oil and garlic; cook, stirring occasionally, for 3 minutes. Add bebere powder; cook and stir for 3 minutes more.

  3. Mix tomato sauce and 1/2 cup water into onion-spice mixture; bring to a boil. Add masoor dal and carrots; reduce heat to low. Cook, stirring occasionally and adding water as needed to maintain a soupy consistency, until carrots are just tender, about 5 minutes. Add zucchini; cook and stir until lentils are tender, about 5 minutes more. Add salt to taste.

Cook's Note:

Masoor dal (red lentils) and berbere powder are available at Indian grocers and online.

You can also make your own Berbere (Ethiopian Spice).

Nutrition Facts (per serving)

226 Calories
11g Fat
25g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 226
% Daily Value *
Total Fat 11g 14%
Saturated Fat 1g 4%
Sodium 506mg 22%
Total Carbohydrate 25g 9%
Dietary Fiber 7g 23%
Total Sugars 6g
Protein 8g
Vitamin C 14mg 71%
Calcium 45mg 3%
Iron 2mg 12%
Potassium 642mg 14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.