Eritrea • Africa • easy • 40 mins
Eritrea Zigni
Description
Zigni is a traditional Eritrean lentil stew that is rich in flavor and often enjoyed with injera, a sourdough flatbread. This dish is significant in Eritrean culture as it represents communal eating and is often served during family gatherings and celebrations.
Ingredients
- 1 cup red lentils
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 medium tomato, diced
- 1 tablespoon berbere spice mix
- 2 tablespoons vegetable oil
- 3 cups vegetable broth or water
- Salt to taste
- Fresh cilantro for garnish
Instructions
- Rinse the lentils under cold water and set aside.
- In a large pot, heat the vegetable oil over medium heat.
- Add the chopped onion and sauté until translucent, about 5 minutes.
- Stir in the minced garlic and cook for another minute.
- Add the diced tomato and berbere spice mix, cooking for 2-3 minutes until the tomatoes soften.
- Add the rinsed lentils to the pot and stir to combine.
- Pour in the vegetable broth or water, bring to a boil, then reduce heat to low.
- Simmer uncovered for about 20-25 minutes, or until the lentils are tender.
- Season with salt to taste.
- Serve hot, garnished with fresh cilantro, alongside injera.
Nutritional Information
Calories: 200 per serving
Servings: 4
Dietary: dairy-free, gluten-free, vegan, vegetarian
Health Benefits
Zigni is rich in protein and fiber from red lentils, promoting digestive health and satiety. The inclusion of garlic and onions provides antioxidants and anti-inflammatory properties, supporting immune function. Additionally, the berbere spice mix adds a variety of spices that may enhance metabolism and have anti-inflammatory benefits. As a vegan, gluten-free dish, Zigni is suitable for diverse dietary needs, making it a wholesome and culturally significant meal option.
Cultural Significance
Zigni is a staple in Eritrean cuisine, often enjoyed during communal meals. It reflects the agricultural practices of the region, where lentils are a common crop, and showcases the use of berbere, a spice blend that is central to Eritrean flavor profiles.
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