Indulge in the vibrant flavors of Ethiopian cuisine with this tantalizing Azifa recipe. Azifa, a traditional Ethiopian lentil salad, offers a delightful blend of textures and spices that will awaken your taste buds. Made with cooked lentils, tangy mustard, zesty lemon juice, and aromatic spices, this dish is a burst of freshness on your palate. Garnished with fresh herbs and served alongside injera or as a side dish, Ethiopian Azifa is a perfect addition to any meal, offering a healthy and satisfying culinary experience that transports you to the heart of Ethiopia.

Ingredients:

• 2 cups cooked lentils (green or brown)
• 1 medium red onion, finely chopped
• 2-3 green chili peppers, finely chopped (adjust according to your spice preference)
• 2 tablespoons Ethiopian mustard (or substitute with Dijon mustard)
• 3 tablespoons olive oil
• Juice of 1 lemon
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• Salt, to taste
• Fresh cilantro or parsley, chopped (for garnish)
• Injera or flatbread, for serving (optional)

Instructions:

1- Cook the lentils: Rinse the lentils under cold water and drain. In a pot, add the lentils and cover with water. Bring to a boil, then reduce the heat and let simmer for about 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess water and let the lentils cool completely.

2- In a large mixing bowl, combine the cooked lentils, finely chopped red onion, and chopped green chili peppers.

3- In a small bowl, whisk together the Ethiopian mustard (or Dijon mustard), olive oil, lemon juice, ground cumin, paprika, and salt.

4- Pour the mustard dressing over the lentil mixture and toss until well combined, ensuring that the lentils are evenly coated with the dressing.

5- Taste and adjust the seasoning, adding more salt or lemon juice if needed.

6- Cover the bowl and refrigerate the Azifa for at least 1 hour to allow the flavors to meld together.

7- Before serving, garnish the Azifa with freshly chopped cilantro or parsley.

8- Serve the Ethiopian Azifa chilled as a refreshing side dish, accompanied by injera or flatbread if desired.

Enjoy your delicious and flavorful Ethiopian Azifa!

Nutritional Values:

Here are the approximate nutritional values for the main ingredients used in the Ethiopian Azifa recipe:

Cooked Lentils (2 cups):

• Calories: 460
• Protein: 36g
• Carbohydrates: 80g
• Fat: 1.6g
• Fiber: 30g

benefits:

• High in protein, essential for muscle growth and repair.
• Rich in dietary fiber, promoting digestive health and aiding in weight management.
• Good source of complex carbohydrates, providing sustained energy levels.
• Contains various vitamins and minerals, including iron, folate, and potassium.

Red Onion (1 medium):

• Calories: 44
• Protein: 1.2g
• Carbohydrates: 10.5g
• Fat: 0.1g
• Fiber: 1.9g

benefits:

• Contains antioxidants such as quercetin, which may have anti-inflammatory and anti-cancer properties.
• Rich in prebiotic fibers that support gut health and promote beneficial bacteria in the digestive system.
• Provides vitamin C, important for immune function and collagen synthesis.
• Low in calories and fat, making it a nutritious addition to meals.

Green Chili Peppers (2-3 peppers):

• Calories: 18
• Protein: 0.6g
• Carbohydrates: 4.3g
• Fat: 0.2g
• Fiber: 1.6g

benefits:

• Excellent source of capsaicin, which has been linked to pain relief, metabolism boosting, and appetite suppression.
• Contains vitamins A and C, important for immune function and skin health.
• May help in clearing congestion and improving circulation due to its spicy nature.
• Contains antioxidants that may protect against cell damage and chronic diseases.

Olive Oil (3 tablespoons):

• Calories: 358
• Fat: 40.5g
• Carbohydrates: 0g
• Protein: 0g

benefits:

• Rich in monounsaturated fats, which can improve heart health by reducing LDL cholesterol levels and inflammation.
• Contains antioxidants like vitamin E and polyphenols, which help protect cells from damage caused by free radicals.
• May have anti-inflammatory properties, beneficial for conditions like rheumatoid arthritis.
• Provides a source of healthy fats that support brain function and hormone production.

Lemon Juice (Juice of 1 lemon):

• Calories: 12
• Carbohydrates: 4g
• Fat: 0.1g
• Protein: 0.5g

benefits:

• Rich in vitamin C, which boosts the immune system and aids in collagen synthesis for healthy skin.
• Contains citric acid, which may help with digestion and kidney stone prevention by increasing urine citrate levels.
• Provides antioxidants that may reduce the risk of chronic diseases and inflammation.
• Adds a refreshing flavor and acidity to dishes without adding many calories or sugar.

Ethiopian Mustard (2 tablespoons):

• Calories: 70
• Protein: 4g
• Carbohydrates: 2g
• Fat: 5g
• Fiber: 1g

benefits:

• Contains allyl isothiocyanate, a compound with potential anti-cancer properties and antibacterial effects.
• Provides a unique flavor profile to dishes, enhancing their taste and aroma.
• Contains protein and healthy fats, contributing to satiety and providing essential nutrients.
• May have mild antimicrobial properties, helping to preserve food and reduce the risk of foodborne illnesses.

Spices (cumin, paprika, salt):

• Negligible caloric contribution

Please note that these values are approximate and can vary based on factors such as brand, cooking methods, and specific varieties of ingredients used.