Ethiopian Spread

Servings: Makes enough to serve 4, as a side

Nutritional Information:

Per serving of azifa (272g) Calories 185, Fat 4.2g, Saturates 0.6g, Carbohydrate 29g, Sugars 6.6g, Fibre 10g, Protein 11g, Salt 0.13g
Per serving of gomen wat (197g) Calories 90, Fat 4.2g, Saturates 0.6g, Carbohydrate 11g, Sugars 3.7g, Fibre 5g, Protein 4.1g, Salt 0.04g
Per serving of injera (48g) Calories 160, Fat 4.2g, Saturates 0.7g, Carbohydrate 24g, Sugars 0g, Fibre 11g, Protein 5.1g, Salt 0.11g
Per serving of mesir wat (201g) Calories 246, Fat 5.4g, Saturates 0.7g, Carbohydrate 40g, Sugars 1.9g, Fibre 7g, Protein 14g, Salt 1.8g
Per serving of timatim (209g) Calories 143, Fat 11g, Saturates 1.5g, Carbohydrate 12g, Sugars 6.1g, Fibre 3g, Protein 2g, Salt 0.35g
Per serving of shiro wat (110g) Calories 77, Fat 3.3g, Saturates 0.4g, Carbohydrate 9.2g, Sugars 1.2g, Fibre 2g, Protein 3.2g, Salt 0.33g


Ingredients

Method

1

To make the Azifa (lentil salad)

1. Whisk together the lemon juice, olive oil, and mustard in a bowl. Then add the cooked lentils, tomatoes, red chilli and red onion and mix thoroughly. Season with salt and pepper, to taste.

2

To make the Gomen Wat:

1. Bring a pan of water to the boil; add the collard greens and green beans, and cook for 5-6 minutes. Once the beans and collard greens are cooked drain off the liquid.
2. Heat the olive oil in a pan over a medium heat. Add the ginger, garlic, onion and green pepper, and cook for 2-3 minutes. Then add the berbere and lemon juice and cook for a further 3-4 minutes.
3. Add the collard greens and green beans to the pan and cook for a further 2-3 minutes, mixing well. Season with salt, to taste.

3

To make the Injera:

1. Whisk together the teff flour and water in a large bowl until a smooth batter is formed. Cover this with a towel and leave out for 24 hours to lightly ferment.
2. Add the baking powder and salt and whisk. Heat a large frying pan over a medium heat and use the oil to lightly coat the base of the pan. Pour in enough batter to thinly cover the pan's base, and cook for 5-6 minutes or until the injera has cooked through completely. Once cooked, remove from the pan and repeat the process with the rest of the batter.

4

To make the Mesir Wat:

1. Heat the olive oil in a large saucepan over a medium-high heat. Add the berbere, onion and garlic and sauté for 3-4 minutes. Then add the tomatoes and tomato paste and cook for a further 3-4 minutes, before adding the lentils and vegetable stock and mixing well.
2. Turn down the heat and allow the pot to simmer for 40-45 minutes, stirring occasionally, until the lentils are cooked. Season to taste.

5

To make the Timatim:

1. Whisk together the olive oil, cider vinegar, garlic and berbere, and season to taste.
2. Mix the tomatoes, red onions and jalapeños in a separate bowl; pour over the dressing and mix well.

6

To make the Shiro Wat:

1. Heat the oil in a saucepan over a medium-high heat and add the onion. Cook for 3-4 minutes until the onion starts to brown, then add the garlic and berbere, and cook for a further 2-3 minutes.
2. Add the gram flour and slowly pour in the water whilst whisking to ensure there are no lumps. Bring the mixture to the boil, and whisk until thickened. Season with salt, to taste.

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