Beef Stew in Ethiopian Berebere Sauce
Nutritional Info
- Servings Per Recipe: 10
- Amount Per Serving
- Calories: 205.5
- Total Fat: 6.4 g
- Cholesterol: 56.0 mg
- Sodium: 669.9 mg
- Total Carbs: 11.8 g
- Dietary Fiber: 3.4 g
- Protein: 22.6 g
View full nutritional breakdown of Beef Stew in Ethiopian Berebere Sauce calories by ingredient
Introduction
This hearty stew is low in calories, high in protein, and easy to make! Add a dash of Cayenne pepper if you like it spicy! Served traditionally with Injera bread, but also tastes beautiful with brown rice or ladled over spaghetti squash. We buy Berebere at Cost Plus World Market. It can also be purchased online. We have included instructions to make your own Berebere if you are unable to find it. Definitely worth the trouble to make! This hearty stew is low in calories, high in protein, and easy to make! Add a dash of Cayenne pepper if you like it spicy! Served traditionally with Injera bread, but also tastes beautiful with brown rice or ladled over spaghetti squash. We buy Berebere at Cost Plus World Market. It can also be purchased online. We have included instructions to make your own Berebere if you are unable to find it. Definitely worth the trouble to make!Number of Servings: 10
Ingredients
-
2 medium onions
4 tbsp Smart Balance Light Buttery Spread
2 tbsp Ethiopian Berebere spice
2 cans diced tomatoes
1/4 dry red wine
2.5 lbs London Broil beef, cubed in 1/2" chunks
Directions
1. Dice onions very fine.
2. Melt spread in 4-5 qt pan over medium heat. Add onions and stir until browned, about 10 minutes.
3. Add Berbere spice. Add tomatoes, wine and cubed beef. Bring to a simmer, then cover. Reduce heat and simmer, stirring occasionally, until beef is very tender (about 2 hours.) Add salt and cayenne pepper to taste.
Serves 10.
Berbere Spice Mix
2 teaspoons cumin seed, or powder
1 teaspoon cardamom seeds (shell off husks), or powder
1/2 teaspoon whole allspice (or ground)
1 teaspoon fenugreek seed (or powder)
1 teaspoon coriander seed (or powder)
8 whole cloves, or ground
1 teaspoon black peppercorns, or freshly ground
5 teaspoons red pepper flakes or crumbled dried red peppers
1 tablespoon grated fresh gingeroot (or 1/2 teaspoon dried)
1 teaspoon turmeric
1 teaspoon salt
3 tablespoons sweet paprika (can use hot)
1/2 teaspoon cinnamon
1. Toast all the seeds and whole cloves in a small frying pan for 2 minutes, stirring constantly (open window or turn on the stove vent--it can smoke). Grind the spices in a spice grinder. If you are using pre-ground spices, ignore and go on to the next step.
2. Mix all remaining ingredients. Place in a tightly covered container and refrigerate. This mixture can used with many combinations of legumes, rice or vegetables.
Number of Servings: 10
Recipe submitted by SparkPeople user KKS5369.
2. Melt spread in 4-5 qt pan over medium heat. Add onions and stir until browned, about 10 minutes.
3. Add Berbere spice. Add tomatoes, wine and cubed beef. Bring to a simmer, then cover. Reduce heat and simmer, stirring occasionally, until beef is very tender (about 2 hours.) Add salt and cayenne pepper to taste.
Serves 10.
Berbere Spice Mix
2 teaspoons cumin seed, or powder
1 teaspoon cardamom seeds (shell off husks), or powder
1/2 teaspoon whole allspice (or ground)
1 teaspoon fenugreek seed (or powder)
1 teaspoon coriander seed (or powder)
8 whole cloves, or ground
1 teaspoon black peppercorns, or freshly ground
5 teaspoons red pepper flakes or crumbled dried red peppers
1 tablespoon grated fresh gingeroot (or 1/2 teaspoon dried)
1 teaspoon turmeric
1 teaspoon salt
3 tablespoons sweet paprika (can use hot)
1/2 teaspoon cinnamon
1. Toast all the seeds and whole cloves in a small frying pan for 2 minutes, stirring constantly (open window or turn on the stove vent--it can smoke). Grind the spices in a spice grinder. If you are using pre-ground spices, ignore and go on to the next step.
2. Mix all remaining ingredients. Place in a tightly covered container and refrigerate. This mixture can used with many combinations of legumes, rice or vegetables.
Number of Servings: 10
Recipe submitted by SparkPeople user KKS5369.