Spicy Mixed Vegetable Stew - Ethiopia - Ye'atakilt W'et
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Onions, raw, 1 largeSunflower Oil, 1 tbspGarlic, 2 cloves, chopped*berbere (Ethiopian Hot Seasoning see recipe), 1 TbspPaprika, 1 tbspGreen Beans (snap), 2 cups, washed cut small piecesCarrots, raw, 1 large, chopped*Potato, raw, 1 medium 7oz, choppedRed Ripe Tomatoes, 2 medium deseeded and choppedTomato Paste, 0.25 cup (4 Tbsp)Vegetable Broth, 2 cupsParsley, 1 cup chopped fine3/4 cup dry couscousan additional 1 cup vegetable broth for the couscous3/4 cup Low Fat Plain Yogurt
Heat a large saucepan with a lid over medium heat, add just 1 teaspoon (1/4 tbsp) of the oil, and the onion - cook stirring, until soft. Add the remaining 3/4 Tablespoon Oil, garlic, berbere spice and paprika. Fry for 2 minutes. Add the green beans, carrots, potatoes. Stir and cover cooking for another 5 minutes.
Add the tomatoes, tomato paste, vegetable broth, salt and pepper. Bring to a boil, reduce to a simmer, uncovered, until vegetables are all tender. Stir in the parsley just before serving.
Meanwhile, in a small sauce pan with a lid, heat the 3/4 cups of vegetable broth to a boil, remove from heat, and stir in the couscous. Ready in 5 minutes.
Serve on plates with 1/4 of the couscous and 1/4 of the yogurt each plate.
Serving Size: Makes 4 servings
Add the tomatoes, tomato paste, vegetable broth, salt and pepper. Bring to a boil, reduce to a simmer, uncovered, until vegetables are all tender. Stir in the parsley just before serving.
Meanwhile, in a small sauce pan with a lid, heat the 3/4 cups of vegetable broth to a boil, remove from heat, and stir in the couscous. Ready in 5 minutes.
Serve on plates with 1/4 of the couscous and 1/4 of the yogurt each plate.
Serving Size: Makes 4 servings
Nutritional Info Amount Per Serving
- Calories: 298.8
- Total Fat: 5.2 g
- Cholesterol: 2.8 mg
- Sodium: 366.6 mg
- Total Carbs: 54.6 g
- Dietary Fiber: 9.3 g
- Protein: 10.8 g
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