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.
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