Shiro Wat (Ethiopian Chickpea Stew)
A classic Ethiopian fasting-day stew of chickpea flour simmered with berbere spice, served with injera.
✍️ Veg.Pub EditorialPublished 2026-05-06👁 58 views
Calories
340
kcal
Servings
2
Prep time
30
min
Diet
vegan
🧺 Ingredients
- Chickpea flour (shiro powder)100g
- Onion1
- Garlic3 cloves
- Ginger, minced1 tsp
- Tomato1
- Berbere spice1 tbsp · Swap: chili powder + cumin
- Olive oil2 tbsp
- Saltto taste
- Water500ml
👩🍳 Steps
- 1Finely chop onion, garlic and ginger; dice the tomato
- 2Heat olive oil and saute the onion over low heat until golden and soft
- 3Add garlic, ginger and berbere until fragrant, then add tomato and cook until pulpy
- 4Whisk the chickpea flour with a little cold water into a smooth, lump-free slurry
- 5Slowly pour the slurry into the pot while stirring, then add the remaining water
- 6Simmer over low heat for 10-15 minutes until thick and creamy, season with salt
- 7Serve hot with injera flatbread
📊 Nutrition
| Protein | 15g |
| Iron | 6mg |
| Calcium | 90mg |
| Fiber | 10g |
Introduction
Shiro wat is a star of the Ethiopian fasting-day table: roasted chickpea flour simmered with berbere spice into a smooth, savory paste. Naturally vegan and inexpensive, it is a staple in nearly every home and is traditionally scooped up with injera flatbread.
Wellness Benefits
- Chickpea flour is rich in plant protein and iron, helping replenish energy and support a meat-free diet
- The chili and ginger in berbere are warming, easing chills and boosting circulation
- Onion and garlic aid digestion while tomato adds a fresh, appetite-lifting note
Nutrition Highlights
- About 15g of plant protein per serving for lasting fullness
- High in legume fiber to support digestion and steady blood sugar
- Good iron content; the vitamin C in tomato helps improve iron absorption
Tips
- Whisk the flour with cold water into a lump-free slurry before it goes into the pot
- Keep the heat low and stir constantly for a silky, scorch-free texture
- Add more stock for a looser stew; it thickens overnight, so loosen with water when reheating
Author: Veg.Pub Editorial
Source: 改编自各国传统素食 · License: 原创改编
