Your Recipe

Shiro Wat (Ethiopian)

Zutat  Menge  Kalorien 
Zwiebeln 30g 12kcal
Knoblauch 3g 4kcal
Olivenöl 15g 133kcal
Gemüsebrühe[pl:]Bulion warzywny 240g 12kcal
Kichererbsenmehl (Besan) 30g 116kcal
Berbere Spice 2.67g 8kcal

Recipe Tags:

OMAD

Recipe Tags:

Stew

Recipe Instructions:

Ingredients:

30 grams shiro powder (ground chickpea flour)
30 grams diced onion
1 garlic clove, minced
15 ml olive oil
240 ml vegetable broth or water
Salt to taste
Instructions:

Heat olive oil in a small pot over medium heat.
Add diced onion and minced garlic. Cook until softened, about 3-4 minutes.
Add shiro powder and stir to combine with the onion and garlic.
Gradually pour in vegetable broth (or water), stirring continuously to avoid lumps.
Bring to a boil, then reduce heat to low.
Cover and simmer for 15-20 minutes, stirring occasionally, until the stew thickens to your desired consistency.
Season with salt to taste.
Serve hot as your OMAD meal, traditionally with injera (Ethiopian flatbread).

Nährwertangaben 
Portionsgröße  160 g | ml
Menge pro Portion  142
596
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.8g 11%
Gesättigte Fettsäuren  1.2g 6%
Natrium 367mg 16%
Gesamte Kohlenhydrate  12g 4%
Ballaststoffe  2.3g 8%
Zucker  3g
Protein  4.1g 8%
Vitamin D 0mcg 0%
Kalzium 17mg 1%
Eisen  0.9mg 5%
Kalium 178mg 4%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
PDF drucken 
Vitamin
Nährstoff Menge  DV
Vitamin A 14.7 mcg 2%
Thiamin [B1] 0.11 mg 9%
Riboflavin [B2] 0.048 mg 4%
Niacin [B3] 0.424 mg 3%
Pantothensäure [B5] 0.19 mg 4%
Vitamin B6 0.119 mg 7%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 68.445 mcg 0%
Vitamin C 2.058 mg 2%
Vitamin D 0 mcg 0%
Vitamin E 1.209 mg 8%
Vitamin K 6.806 mcg 6%
Betain 0.023 mg 0%
Cholin 1.646 mg 0%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  12.2 g 4%
Sugars 3 g 6%
Ballaststoffe  2.3 g 8%
Carbohydrate 1.9 g 0%
Netto-Kohlenhydrate 9.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.005 g 0%
Arginin 0.025 g 0%
Asparaginsäure 0.021 g 0%
Cystein 0.002 g 0%
Glutaminsäure 0.051 g 0%
Glycin 0.007 g 0%
Histidin 0.004 g 0%
Isoleucin 0.005 g 0%
Leucin 0.008 g 0%
Lysin 0.01 g 0%
Methionin 0.001 g 0%
Phenylalanin 0.006 g 0%
Prolin 0.003 g 0%
Serin 0.006 g 0%
Threonin 0.006 g 0%
Tryptophan 0.003 g 0%
Tyrosin 0.003 g 0%
Valin 0.008 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 16.59 mg 1%
Kupfer 0.16 mg 18%
Fluorid 0.17 mcg 0%
Eisen  0.9 mg 5%
Magnesium 27.98 mg 7%
Mangan 0.29 mg 13%
Phosphor 57.95 mg 5%
Kalium 177.69 mg 4%
Selen 1.53 mcg 3%
Natrium 366.93 mg 16%
Zink 0.5 mg 5%
andere
Nährstoff Menge  DV
Wasser 133.391 g 0%
Asche 1.35 g 0%