Timtimo is a flavorful Eritrean stew made from red lentils simmered with aromatic spices, known for its simplicity and rich taste. This vegetarian dish is commonly served during fasting periods or as a wholesome meal, paired with injera, a tangy sourdough flatbread.
Timtimo provides essential nutrients such as protein, fiber, and iron from lentils, along with vitamins like B-complex and folate. It is also rich in antioxidants from spices such as turmeric and cumin, which offer anti-inflammatory benefits. Paired with injera, the dish becomes a complete source of essential amino acids.
While nutritious, lentils can cause bloating in sensitive individuals due to their high fiber content. The dish can also be high in sodium depending on the seasoning. For a lighter option, you can reduce salt and opt for smaller portions of injera to moderate carbohydrate intake.
Ingredients:
- 1 cup red lentils
- 4 cups water
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon turmeric
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground cinnamon
- Salt to taste
- Fresh cilantro for garnish (optional)
Instructions:
1. Rinse the lentils: Thoroughly rinse the red lentils under cold water and set them aside.
2. Sauté aromatics: In a large pot, heat the olive oil over medium heat. Add the finely chopped onion and minced garlic, sautéing until the onion becomes translucent and fragrant, about 5 minutes.
3. Add lentils: Stir in the rinsed red lentils, ensuring they are well-coated with the onion and garlic mixture.
4. Cook the lentils: Pour in the 4 cups of water, bring the mixture to a boil, then reduce the heat to low. Let the lentils simmer uncovered for 20-25 minutes, stirring occasionally, until they are tender and begin to break down.
5. Season: Add the cumin, paprika, turmeric, ginger, cinnamon, and salt to the pot. Stir well to evenly distribute the spices throughout the stew.
6. Simmer: Continue simmering for an additional 10-15 minutes, allowing the flavors to meld together. Adjust the seasoning as needed.
7. Rest: Remove the pot from the heat and let the Timtimo rest for a few minutes before serving.
8. Serve: Garnish with fresh cilantro if desired, and serve warm alongside injera or your preferred flatbread.
Nutrition Value:
1. 1 cup red lentils
- calories: Approximately 230 calories
- carbohydrates: 40 grams
- protein: 18 grams
- fat: 1 gram
- sodium: 4 milligrams
- cholesterol: 0 milligrams
- vitamins: High in folate (B9) and thiamine (B1)
- minerals: Good source of iron, magnesium, and potassium
- nutritional benefit: Red lentils are a great plant-based protein source, rich in fiber, which aids digestion and supports heart health.
2. 4 cups water
- calories: 0 calories
- carbohydrates: 0 grams
- protein: 0 grams
- fat: 0 grams
- sodium: 0 milligrams
- cholesterol: 0 milligrams
- vitamins: None
- minerals: None
- nutritional benefit: Water is essential for hydration and helps in the cooking process by softening the lentils.
3. 1 onion, finely chopped
- calories: Approximately 44 calories
- carbohydrates: 10 grams
- protein: 1 gram
- fat: 0 grams
- sodium: 4 milligrams
- cholesterol: 0 milligrams
- vitamins: High in vitamin C and vitamin B6
- minerals: Contains small amounts of potassium and manganese
- nutritional benefit: Onions are rich in antioxidants, particularly quercetin, which has anti-inflammatory properties and supports immune health.
4. 2 cloves garlic, minced
- calories: Approximately 9 calories
- carbohydrates: 2 grams
- protein: 0.4 grams
- fat: 0 grams
- sodium: 1 milligram
- cholesterol: 0 milligrams
- vitamins: Contains vitamin C and vitamin B6
- minerals: Contains small amounts of calcium, phosphorus, and potassium
- nutritional benefit: Garlic is known for its antibacterial and antiviral properties, as well as its ability to support cardiovascular health.
5. 2 tablespoons olive oil
- calories: Approximately 240 calories
- carbohydrates: 0 grams
- protein: 0 grams
- fat: 28 grams
- sodium: 0 milligrams
- cholesterol: 0 milligrams
- vitamins: Contains vitamin E and vitamin K
- minerals: Small amounts of iron and calcium
- nutritional benefit: Olive oil is a heart-healthy fat, rich in monounsaturated fatty acids that help lower bad cholesterol and reduce the risk of heart disease.
6. 1 teaspoon ground cumin
- calories: Approximately 8 calories
- carbohydrates: 1 gram
- protein: 0.4 grams
- fat: 0.5 grams
- sodium: 4 milligrams
- cholesterol: 0 milligrams
- vitamins: Contains small amounts of vitamin B1 and vitamin E
- minerals: Good source of iron, magnesium, and calcium
- nutritional benefit: Cumin aids in digestion, improves immunity, and is a good source of iron, which is essential for oxygen transport in the body.
7. 1 teaspoon paprika
- calories: Approximately 6 calories
- carbohydrates: 1.2 grams
- protein: 0.3 grams
- fat: 0.3 grams
- sodium: 1 milligram
- cholesterol: 0 milligrams
- vitamins: High in vitamin A and vitamin E
- minerals: Contains small amounts of iron and potassium
- nutritional benefit: Paprika is rich in antioxidants, particularly carotenoids, which support eye health and reduce inflammation.
8. 1/2 teaspoon turmeric
- calories: Approximately 4 calories
- carbohydrates: 0.7 grams
- protein: 0.1 grams
- fat: 0.1 grams
- sodium: 1 milligram
- cholesterol: 0 milligrams
- vitamins: Contains vitamin C
- minerals: Contains small amounts of iron and manganese
- nutritional benefit: Turmeric is known for its anti-inflammatory properties, mainly due to curcumin, which also supports brain health and may reduce the risk of chronic diseases.
9. 1/2 teaspoon ground ginger
- calories: Approximately 4 calories
- carbohydrates: 0.8 grams
- protein: 0.1 grams
- fat: 0 grams
- sodium: 1 milligram
- cholesterol: 0 milligrams
- vitamins: Contains small amounts of vitamin C and vitamin B6
- minerals: Contains small amounts of manganese and magnesium
- nutritional benefit: Ginger is known for its digestive benefits, anti-inflammatory properties, and ability to reduce nausea and pain.
10. 1/2 teaspoon ground cinnamon
- calories: Approximately 3 calories
- carbohydrates: 1 gram
- protein: 0 grams
- fat: 0 grams
- sodium: 0.3 milligrams
- cholesterol: 0 milligrams
- vitamins: Contains small amounts of vitamin K
- minerals: Contains small amounts of calcium and iron
- nutritional benefit: Cinnamon is rich in antioxidants and has anti-inflammatory properties. It can also help regulate blood sugar levels.
11. Salt to taste
- calories: 0 calories
- carbohydrates: 0 grams
- protein: 0 grams
- fat: 0 grams
- sodium: Varies based on amount used
- cholesterol: 0 milligrams
- vitamins: None
- minerals: None
- nutritional benefit: Salt enhances flavor, but it should be used in moderation to avoid excessive sodium intake, which can affect blood pressure.
12. Fresh cilantro for garnish (optional)
- calories: Approximately 1 calorie (for a few sprigs)
- carbohydrates: 0.1 grams
- protein: 0.1 grams
- fat: 0 grams
- sodium: 0.5 milligrams
- cholesterol: 0 milligrams
- vitamins: High in vitamin K and vitamin A
- minerals: Contains small amounts of potassium and manganese
- nutritional benefit: Cilantro is rich in antioxidants and may help reduce blood sugar levels and promote heart health.
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