Ethiopian Spiced Vegetable Stew

Ingredients

• 2 tablespoons (30ml) olive oil 2 tablespoons (30ml) olive oil
• 1 large onion, finely chopped 1 large onion, finely chopped
• 3 cloves of garlic, minced 3 cloves of garlic, minced
• 1 tablespoon (15g) ginger, grated 1 tablespoon (15g) ginger, grated
• 2 teaspoons (4g) turmeric powder 2 teaspoons (4g) turmeric powder
• 1 teaspoon (2g) cumin powder 1 teaspoon (2g) cumin powder
• 1 teaspoon (2g) coriander powder 1 teaspoon (2g) coriander powder
• 1/2 teaspoon (1g) fenugreek seeds 1/2 teaspoon (1g) fenugreek seeds
• 2 carrots, peeled and diced 2 carrots, peeled and diced
• 2 potatoes, peeled and diced 2 potatoes, peeled and diced
• 1 bell pepper, diced 1 bell pepper, diced
• 1 cup (150g) green beans, trimmed and cut into bite-sized pieces 1 cup (150g) green beans, trimmed and cut into bite-sized pieces
• 1/2 small cabbage, shredded 1/2 small cabbage, shredded
• 2 cups (470ml) vegetable broth 2 cups (470ml) vegetable broth
• Salt, to taste Salt, to taste
• Fresh cilantro, for garnish Fresh cilantro, for garnish

Nutrition

• Calories (kcal / KJ): 180 kcal / 753 KJ
• Fat (total, saturated): 7g, 1g
• Carbohydrates (total, sugars): 27g, 7g
• Protein: 4g
• Fiber: 6g
• Salt: 1.5g

Preparation

1. 1.
   Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent.
2. 2.
   Add the minced garlic and grated ginger to the pot and cook for another minute, stirring constantly.
3. 3.
   Stir in the turmeric, cumin, coriander, and fenugreek seeds. Cook for a minute to toast the spices and release their flavors.
4. 4.
   Add the diced carrots, potatoes, bell pepper, green beans, and shredded cabbage to the pot. Stir well to coat the vegetables with the spices.
5. 5.
   Pour in the vegetable broth and season with salt to taste. Bring the stew to a boil, then reduce the heat to low and cover the pot.
6. 6.
   Simmer the stew for about 25-30 minutes, or until the vegetables are tender.
7. 7.
   Remove the pot from the heat and let the stew rest for a few minutes before serving.
8. 8.
   Garnish with fresh cilantro and serve hot with injera or steamed rice.

Treat your ingredients with care...

• Carrots — Make sure to dice the carrots into small, uniform pieces to ensure even cooking.
• Potatoes — Choose starchy potatoes like Russet or Yukon Gold for a creamy texture in the stew.
• Cabbage — Shred the cabbage finely to allow it to cook quickly and blend well with the other vegetables.
• Fenugreek seeds — Toast the fenugreek seeds in a dry pan for a few seconds to enhance their aroma before adding them to the stew.
• Injera — If you can't find injera, you can serve the stew with steamed rice or flatbreads of your choice.

Tips & Tricks

• For a spicier version, add a pinch of cayenne pepper or a chopped chili pepper to the stew.
• To make the stew more substantial, you can add cooked lentils or chickpeas.
• If you prefer a thicker consistency, mash some of the cooked vegetables with a fork before serving.
• Leftovers can be refrigerated and reheated the next day, allowing the flavors to develop even further.
• Serve the stew with a side of tangy Ethiopian tomato salad for a refreshing contrast.

Serving advice

Serve the Ethiopian Spiced Vegetable Stew hot, accompanied by injera or steamed rice. Garnish with fresh cilantro for a burst of freshness. This stew is perfect as a main course for a vegetarian or vegan meal, or as a side dish alongside other Ethiopian delicacies.

Presentation advice

Present the Spiced Vegetable Stew in a vibrant and colorful manner, showcasing the variety of vegetables. Serve it in a traditional Ethiopian clay pot or a rustic earthenware bowl to enhance the cultural experience. Sprinkle some additional turmeric powder on top for an extra pop of color.