Tag Archives: Ethiopian

This Healthy Ethiopian Vegan Potato Stew is the Perfect Fall Comfort Food

This Ethiopian potato stew (AKA dinich wot) is one of my favourite plant-based stews for fall. It’s incredibly hearty, spicy and super easy to make. Traditionally this recipe is served on top of a large platter of injera with other colourful vegan stews. However, it can be enjoyed with rice, fonio or in my case on its own with fresh bread on the side. I also love to substitute in ingredients like sweet potato, pumpkin and okra to switch up the flavours. Feel free to add your own twist on it and warm up this fall with a bowl of Ethiopian comfort food.

Ethiopian Vegan Potato Stew

Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 65 minutes
Servings: 2 to 4

Ingredients:

2 large yellow onions, finely chopped
3-4 Tbsp berbere spice
5 cloves minced garlic
1 Tbsp minced ginger
¼ cup crushed tomato
3 large potatoes, peeled and chopped into thick chunks
1 ½ cup hot water (adjust as needed)
Salt, to taste

Directions:

1. To a large heated pot, add oil and onions. Once the onions begin to caramelize, add berbere spice, stir well so the onions are coated. (Each Berbere blend is different, some blends are spicier than others, so feel free to adjust the amount to fit your taste).

2. Add garlic and ginger and add a bit of water as necessary to the pot.

3. Add crushed tomato and mix well. Add some water as necessary to prevent the mixture from burning.

4. Once the ingredients are well incorporated, add the diced potatoes and hot water slowly and bring to simmer. Be careful not to add too much water.

Related: This Easy Ethiopian Mushroom Stir-Fry Will Be Your New Fave Weeknight Meal

5. Cover with lid and stir occasionally adding more water as necessary.

6. Once the potatoes are tender and the stew is finished, serve with injera, rice or on its own. Enjoy!

Tip: If you’d like to kick things up, you can stir in a spoonful of korarima spice (Ethiopian Black cardamom) a few minutes before the stew is done cooking.

Love Eden’s Ethiopian vegan potato stew? Try her teff breakfast bowl or quick and tasty guava tarts.

This Easy Ethiopian Mushroom Stir-Fry Will Be Your New Fave Weeknight Meal

Tibs are a quick, easy and delicious Ethiopian-style stir-fry traditionally made with beef or lamb. Mushroom tibs are one of my favourite ways to make a tasty plant-based alternative to this popular dish. It is super flavourful and perfect for a quick lunch or weeknight dinner. Tibs are typically served with injera (a spongy fermented Ethiopian flatbread), but can also be enjoyed with rice, fonio or quinoa.

Vegetarian Mushroom Tibs Recipe

Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 2 to 4

Ingredients:
450 grams mushrooms
1 tomato
1 yellow onion
1 ½ bell peppers (different colours)
1 jalapeno
5 cloves garlic, minced
1 ½ Tbsp berbere (Ethiopian spice blend)
1 tsp ground korarima (Ethiopian Black cardamom) (optional)
1 sprig rosemary
Salt, to taste

Directions:
1. Begin by prepping all of the vegetables. Clean mushrooms thoroughly and remove the stem (save stems for another dish). Slice mushrooms evenly and set aside.

2. Dice tomatoes, thinly slice the onion and bell peppers and set aside. Remove the seeds from the jalapeno and thinly slice.

3. To a hot pan, add the sliced mushrooms. Cook down on medium-high until it reduces in volume. Drain the excess liquid and remove the mushrooms. Set both the liquid and mushrooms aside for later.

4. Now add oil to the heated pan and sauté the onions.

5. Once the onions begin to become translucent, add the berbere spice and stir. Pour back in a few spoons of the liquid from the mushrooms as needed.

Related: 20 Easy Plant-Based Recipes for Beginners That Will Make You Drool

6. Add the minced garlic to the pan, stir and add the diced tomatoes. Next add bell peppers and stir.

7. Add the mushrooms, jalapenos, korarima spice, rosemary and stir.

8. Garnish with rosemary or thinly sliced jalapeno (in Ethiopian cooking, jalapenos are both an ingredient and garnish!). Serve with fresh injera, rice, quinoa or fonio. Enjoy!

Tip: Tibs are all about your personal preference. If you’d like this dish to be a bit less saucy, add half of the tomato instead. Many berbere spice blends have salt within the mix, so be sure to taste your stir-fry as you go and salt to taste.

Like Eden’s mushroom tibs recipe? Try her vegan sloppy Joe sliders or teff breakfast bowl.

This Healthy Ethiopian Breakfast Bowl Features Your New Favourite Grain

Need a delicious and healthy way to switch up your breakfast routine? This teff breakfast bowl is it! Inspired by my Ethiopian Canadian upbringing, it’s a tasty spin on the flavours of home. Teff is an ancient grain that is quintessential to Ethiopian and Eritrean cuisine – it’s usually found in the traditional Ethiopian flatbread injera. This tiny grain is rich in minerals like manganese and iron. Plus, it’s packed with protein. In case you need a few more reasons to add it to your pantry, teff is also a great source of fibre and is naturally gluten-free.

This healthy breakfast bowl is flavoured with cinnamon, cloves and cardamom – all of the essential ingredients to Ethiopian tea. The spiced teff is topped with crisp pears, creamy almond butter and crunchy pecans that pair perfectly with the grain. Finally, it’s sweetened with Canadian maple syrup, so each spoonful is rich in flavour and texture.

Teff Breakfast Bowl


Prep Time: 5 minutes
Total Time: 35 minutes
Servings: 3

Ingredients:

Teff Breakfast Bowl
1 cup teff grains (not the flour – unless you prefer a smoother texture)
2/3 cup water
2/3 cup almond milk
1 stick cinnamon
1/2 tsp cloves
1/2 tsp cardamom

Toppings
1 1/2 pears, sliced
1/2 cup pecans
6 tsp maple syrup
3 Tbsp almond butter

Directions:

1. Add the teff, water, almond milk, cinnamon, cloves and cardamom to a pot and bring to a boil. Be sure to stir frequently. As it begins to thicken, turn the heat down and put a lid on the pot until it’s cooked all the way through. Tip: Use a rice cooker to guarantee a perfect batch every time.

2. Pour 1/3 of the teff mix into a bowl and remove the cloves, cinnamon and cardamom.

3. Top the teff bowl with half a thinly sliced pear, 1/3 of the pecans, 1 Tbsp almond butter and 2 tsp maple syrup.

4. Pour the remaining teff mix evenly into two bowls and repeat the topping steps listed above (or refrigerate and enjoy as two days’ worth of pre-made breakfast).

5. Grab a spoon and eat up!

Looking to expand your grain horizon further? Here are The 10 Healthiest Whole Grains and How to Cook Them.