Your Recipe

Shiro Wat (Ethiopian)

Ingredient Amount Calories
Onions 30g 12kcal
Garlic 3g 4kcal
Olive oil 15g 133kcal
Vegetable broth 240g 12kcal
Chickpea flour (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).

Nutrition Facts
Portion Size 160 g | ml
Amount Per Portion 142
596
kcal
kilojoules
% Daily Value *
Total Fat 8.8g 11%
Saturated Fat 1.2g 6%
Sodium 367mg 16%
Total Carbohydrate 12g 4%
Dietary Fiber 2.3g 8%
Sugar 3g
Protein 4.1g 8%
Vitamin D 0mcg 0%
Calcium 17mg 1%
Iron 0.9mg 5%
Potassium 178mg 4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.19 mg 4%
Vitamin B6 0.119 mg 7%
Cobalamin [B12] 0 mcg 0%
Floate [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%
Betaine 0.023 mg 0%
Choline 1.646 mg 0%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 12.2 g 4%
Sugars 3 g 6%
Dietary fiber 2.3 g 8%
Carbohydrate 1.9 g 0%
Net carbs 9.2g
Aminoacids
Nutrient Amount DV
Alanine 0.005 g 0%
Arginine 0.025 g 0%
Aspartic acid 0.021 g 0%
Cysteine 0.002 g 0%
Glutamic acid 0.051 g 0%
Glycine 0.007 g 0%
Histidine 0.004 g 0%
Isoleucine 0.005 g 0%
Leucine 0.008 g 0%
Lysine 0.01 g 0%
Methionine 0.001 g 0%
Phenylalanine 0.006 g 0%
Proline 0.003 g 0%
Serine 0.006 g 0%
Threonine 0.006 g 0%
Tryptophan 0.003 g 0%
Tyrosine 0.003 g 0%
Valine 0.008 g 0%
Minerals
Nutrient Amount DV
Calcium 16.59 mg 1%
Copper 0.16 mg 18%
Fluoride 0.17 mcg 0%
Iron 0.9 mg 5%
Magnesium 27.98 mg 7%
Manganese 0.29 mg 13%
Phosphorus 57.95 mg 5%
Potassium 177.69 mg 4%
Selenium 1.53 mcg 3%
Sodium 366.93 mg 16%
Zinc 0.5 mg 5%
Other
Nutrient Amount DV
Water 133.391 g 0%
Ash 1.35 g 0%