Embark on a culinary journey through the heart of Eritrea with "Hilbet," a traditional dish that embodies the rich tapestry of Eritrean culture and flavors. This documentary delves into the intricate art of preparing Hilbet, a cherished staple in Eritrean households, renowned for its vibrant colors and bold taste. Discover the meticulous process of combining lentils, spinach, and spices to create this savory delight, while uncovering the cultural significance woven into every ingredient and cooking technique. Through interviews with local chefs and families, witness the passion and pride behind preserving this culinary heritage. From its humble origins to its place on modern tables, "Savoring Tradition: Exploring the Essence of Eritrea's Hilbet Cuisine" celebrates the enduring legacy of Eritrean cuisine and the profound connections it fosters within communities.

Ingredients:

• 1 cup split red lentils
• 1 cup white beans (such as navy beans), soaked overnight
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 2 tomatoes, diced
• 1 teaspoon berbere spice blend (adjust to taste for spiciness)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• Salt, to taste
• 4 cups vegetable broth or water
• 2 cups chopped spinach or collard greens
• 2 tablespoons olive oil

Instructions:

Prepare Beans and Lentils:

1- Rinse the soaked white beans thoroughly and drain.

2- Rinse the split red lentils until the water runs clear.

Sauté Onion and Garlic:

1- Heat olive oil in a large pot over medium heat.

2- Add chopped onions and sauté until they become translucent, about 3-4 minutes.

3- Stir in minced garlic and cook for another minute until fragrant.

Add Tomatoes and Spices:

1- Add diced tomatoes to the pot and cook until they soften, stirring occasionally.

2- Mix in berbere spice blend, ground cumin, ground coriander, paprika, and salt. Stir well to combine the spices with the onions and tomatoes.

Cook Lentils and Beans:

1- Add the soaked white beans and drained red lentils to the pot.

2- Pour in vegetable broth or water, ensuring that the lentils and beans are fully submerged.

3- Bring the mixture to a boil, then reduce the heat to low and let it simmer, covered, for about 30-40 minutes, or until the beans and lentils are tender.

Add Greens:

1- Once the beans and lentils are cooked, stir in the chopped spinach or collard greens.

2- Cook for an additional 5-10 minutes until the greens are wilted and tender.

Adjust Seasoning and Serve:

1- Taste the stew and adjust the seasoning if necessary, adding more salt or berbere spice blend according to your preference.

2- Remove the pot from the heat and let it sit for a few minutes before serving.

3- Serve the Eritrean Hilbet hot, either as a standalone dish or with injera, a traditional Eritrean flatbread, for a complete meal.

Enjoy your hearty and flavorful Eritrean Hilbet stew, packed with nutritious lentils, beans, and aromatic spices!

Nutritional Values:

Here are approximate nutritional values for the ingredients used in the Eritrean Hilbet recipe, based on standard serving sizes and nutritional data available:

Split Red Lentils (1 cup, cooked):

• Calories: 230
• Protein: 18g
• Carbohydrates: 40g
• Fiber: 16g
• Fat: 1g
• Iron: 6.6mg
• Potassium: 738mg
• Vitamin C: 2mg

benefits:

• Rich source of plant-based protein.
• High in dietary fiber, aiding digestion and promoting satiety.
• Contains iron, essential for transporting oxygen in the blood.
• Good source of potassium, supporting heart health and muscle function.

White Beans (1 cup, cooked):

• Calories: 240
• Protein: 15g
• Carbohydrates: 44g
• Fiber: 12g
• Fat: 1g
• Iron: 4.3mg
• Potassium: 611mg

benefits:

• Excellent source of protein, important for muscle repair and growth.
• High in fiber, promoting digestive health and helping to regulate blood sugar levels.
• Contains iron, supporting energy production and oxygen transport in the body.
• Rich in potassium, necessary for maintaining healthy blood pressure and fluid balance.

Onion (1 medium-sized onion, raw):

• Calories: 44
• Protein: 1g
• Carbohydrates: 10g
• Fiber: 2g
• Fat: 0g
• Vitamin C: 11mg
• Potassium: 190mg

benefits:

• Contains antioxidants like quercetin, which may help reduce inflammation and lower the risk of chronic diseases.
• Good source of vitamin C, supporting immune function and collagen production.
• Provides prebiotic fiber, which nourishes beneficial gut bacteria and promotes digestive health.

Garlic (3 cloves, raw):

• Calories: 13
• Protein: 0.6g
• Carbohydrates: 3g
• Fiber: 0.2g
• Fat: 0.1g
• Vitamin C: 3.8mg

benefits:

• Known for its antimicrobial properties, helping to fight infections and boost the immune system.
• Contains allicin, a compound with potential cardiovascular benefits such as lowering blood pressure and cholesterol levels.
• Rich in antioxidants, protecting cells from oxidative damage and reducing the risk of chronic diseases.

Tomatoes (2 medium-sized tomatoes, raw):

• Calories: 44
• Protein: 2g
• Carbohydrates: 10g
• Fiber: 2g
• Fat: 0g
• Vitamin C: 28mg
• Vitamin A: 1025IU
• Potassium: 407mg

benefits:

• Excellent source of vitamin C, supporting immune function and skin health.
• Contains lycopene, a powerful antioxidant associated with reduced risk of certain cancers and heart disease.
• Provides potassium, important for regulating blood pressure and fluid balance in the body.

Spinach (2 cups, raw):

• Calories: 14
• Protein: 2g
• Carbohydrates: 2g
• Fiber: 2g
• Fat: 0g
• Vitamin A: 2813IU
• Vitamin C: 17.6mg
• Iron: 0.8mg
• Calcium: 56mg

benefits:

• Packed with vitamins A and C, promoting healthy vision, skin, and immune function.
• Excellent source of iron, vital for oxygen transport in the blood and energy production.
• Rich in antioxidants like lutein and zeaxanthin, which may help protect against age-related macular degeneration.

Olive Oil (2 tablespoons):

• Calories: 238
• Fat: 27g
• Vitamin E: 1.9mg
• Vitamin K: 8.1mcg

benefits:

• Healthy source of monounsaturated fats, which can help reduce the risk of heart disease by improving cholesterol levels.
• Contains antioxidants like vitamin E, protecting cells from damage caused by free radicals.
• Provides vitamin K, essential for blood clotting and bone health.

Please note that these values are approximate and can vary based on factors such as cooking methods and specific brands/products used.