Spicy Mixed Vegetable Stew - Ethiopia - Ye'atakilt W'et
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Spicy Mixed Vegetable Stew - Ethiopia - Ye'atakilt W'et calories by ingredient
Introduction
This dish can be made with almost all locally grown vegetables and ingredients in the northeast USA This dish can be made with almost all locally grown vegetables and ingredients in the northeast USANumber of Servings: 4
Ingredients
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Onions, raw, 1 large
Sunflower Oil, 1 tbsp
Garlic, 2 cloves, chopped
*berbere (Ethiopian Hot Seasoning see recipe), 1 Tbsp
Paprika, 1 tbsp
Green Beans (snap), 2 cups, washed cut small pieces
Carrots, raw, 1 large, chopped
*Potato, raw, 1 medium 7oz, chopped
Red Ripe Tomatoes, 2 medium deseeded and chopped
Tomato Paste, 0.25 cup (4 Tbsp)
Vegetable Broth, 2 cups
Parsley, 1 cup chopped fine
3/4 cup dry couscous
an additional 1 cup vegetable broth for the couscous
3/4 cup Low Fat Plain Yogurt
Directions
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