Slide Meals

5-day slide meal plan · Protein: lentils

Days: 5
Protein: lentils
Budget:

$$—
Difficulty:

🍳🍳🍳–

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Explore the vibrant flavors of Ethiopian cuisine with this 5-day lentil-based meal plan, featuring berbere spice and niter kibbeh.

Slide Chain

• Day 1: Spicy Red Lentil Stew

• Day 2: Lentil and Kale Stir-Fry

• Day 3: Chickpea and Lentil Curry

• Day 4: Green Bean and Lentil Sauté

• Day 5: Lentil and Pea Pilaf

• Combined Shopping List

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Day 1: Spicy Red Lentil Stew

Ingredients

Main

• 2 cups red lentils

• 2 yellow onions, chopped

• 4 garlic cloves, minced

• 2 inches ginger root, grated

• 3 tomatoes, chopped

• 2 tbsp berbere spice

• 1/4 cup niter kibbeh

• Salt to taste

• Black pepper to taste

Directions

1. In a large pot, melt niter kibbeh over medium heat.

2. Add onions, garlic, and ginger; sauté until onions are translucent.

3. Add berbere spice and stir for 1 minute.

4. Add tomatoes and cook until softened.

5. Stir in lentils and 6 cups of water; bring to a boil.

6. Reduce heat and simmer until lentils are tender, about 20 minutes.

7. Season with salt and pepper to taste.

Cook’s Notes:

Reserve 1 cup of stew for the next day.

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Day 2: Lentil and Kale Stir-Fry

Ingredients

Main

• 1 cup reserved lentil stew

• 1 bunch kale, chopped

• 2 carrots, sliced

• 2 tbsp vegetable oil

• Salt to taste

• Black pepper to taste

Directions

1. Heat oil in a large skillet over medium heat.

2. Add carrots and stir-fry until slightly tender.

3. Add kale and cook until wilted.

4. Stir in reserved lentil stew and heat through.

5. Season with salt and pepper to taste.

Cook’s Notes:

Serve with brown rice. Reserve 1 cup for the next day.

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Day 3: Chickpea and Lentil Curry

Ingredients

Main

• 1 cup reserved lentil and kale stir-fry

• 1 can chickpeas, drained

• 1 onion, chopped

• 2 garlic cloves, minced

• 1 tbsp cumin

• 1/4 cup niter kibbeh

• Salt to taste

• Black pepper to taste

Directions

1. Melt niter kibbeh in a pot over medium heat.

2. Add onion and garlic; sauté until golden.

3. Stir in cumin and cook for 1 minute.

4. Add chickpeas and reserved lentil mixture; simmer for 10 minutes.

5. Season with salt and pepper to taste.

Cook’s Notes:

Serve with flatbread. Reserve 1 cup for the next day.

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Day 4: Green Bean and Lentil Sauté

Ingredients

Main

• 1 cup reserved chickpea and lentil curry

• 1 lb green beans, trimmed

• 1 tbsp vegetable oil

• Salt to taste

• Black pepper to taste

Directions

1. Heat oil in a skillet over medium heat.

2. Add green beans and sauté until tender-crisp.

3. Stir in reserved curry and heat through.

4. Season with salt and pepper to taste.

Cook’s Notes:

Serve with rice. Reserve 1 cup for the next day.

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Day 5: Lentil and Pea Pilaf

Ingredients

Main

• 1 cup reserved green bean and lentil sauté

• 1 cup frozen peas

• 2 cups cooked brown rice

• Juice of 1 lemon

• Salt to taste

• Black pepper to taste

Directions

1. In a large pan, combine rice, reserved lentil mixture, and peas.

2. Cook over medium heat until peas are heated through.

3. Stir in lemon juice and season with salt and pepper.

Cook’s Notes:

Serve warm.

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Combined Shopping List

Quantities shown are totals for the whole plan.

• red lentils — 4 cups

• yellow onions — 6

• garlic cloves — 10

• ginger root — 4 inches

• tomatoes — 6

• kale — 2 bunches

• carrots — 8

• berbere spice — 1/2 cup

• niter kibbeh (Ethiopian spiced butter) — 1 cup

• vegetable oil — 1/2 cup

• salt — to taste

• black pepper — to taste

• cumin — 2 tsp

• brown rice — 4 cups

• flatbread (injera or similar) — 10 pieces

• green beans — 1 lb

• canned chickpeas — 2 cans

• frozen peas — 1 lb

• lemon — 2

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Final Notes

Enjoy this journey through Ethiopian flavors with lentils and vibrant spices, perfect for a weeknight family dinner.