Your Recipe

Ethiopian Beef Stew (Shiro Wat)

Ingredient Amount Calories
Onions 200g 80kcal
Garlic 12g 18kcal
Tap water 500g 0kcal
Vegetable oil 100g 886kcal
Tomato paste, without salt added 30g 25kcal
Chickpea flour (besan) 200g 774kcal
Beef, raw, all grades, separable lean and fat, chuck for stew 500g 640kcal
Berbere Spice 30g 86kcal

Recipe Tags:

OMAD

Recipe Tags:

Soup

Recipe Instructions:

Ingredients:
• 200g chickpea flour
• 500g beef, cubed
• 2 onions (200g), finely chopped
• 4 garlic cloves (20g), minced
• 2 tablespoons berbere spice mix (30g)
• 2 tablespoons tomato paste (30g)
• 500ml water or beef broth
• 100ml vegetable oil
• Salt to taste
Instructions:
1. Heat the oil in a pot over medium heat. Add the onions and sauté until golden brown.
2. Add the garlic and berbere spice mix. Cook for another 2 minutes.
3. Stir in the tomato paste and cook for 2 more minutes.
4. Add the beef cubes and brown on all sides.
5. Pour in the water or beef broth and bring to a boil.
6. Reduce heat and simmer until the beef is tender.
7. Gradually add the chickpea flour, stirring constantly to prevent lumps. Simmer until the stew thickens.
8. Season with salt to taste and serve hot.

Nutrition Facts
Portion Size 262 g | ml
Amount Per Portion 418
1749
kcal
kilojoules
% Daily Value *
Total Fat 23g 30%
Saturated Fat 4.1g 20%
Sodium 100mg 4%
Total Carbohydrate 26g 9%
Dietary Fiber 5.9g 21%
Sugar 5.8g
Protein 27g 54%
Vitamin D 0.1mcg 0%
Calcium 41mg 3%
Iron 3.7mg 20%
Potassium 695mg 15%
* 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 6.133 mcg 1%
Thiamin [B1] 0.251 mg 21%
Riboflavin [B2] 0.196 mg 15%
Niacin [B3] 4.963 mg 31%
Pantothenic acid [B5] 0.816 mg 16%
Vitamin B6 0.712 mg 42%
Cobalamin [B12] 1.917 mcg 0%
Floate [B9] 155.16 mcg 0%
Vitamin C 4.186 mg 5%
Vitamin D 0.083 mcg 0%
Vitamin E 2.592 mg 17%
Vitamin K 24.671 mcg 21%
Betaine 15.553 mg 0%
Choline 64.289 mg 12%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 26.1 g 9%
Sugars 5.8 g 12%
Dietary fiber 5.9 g 21%
Carbohydrate 3.8 g 0%
Net carbs 20.3g
Aminoacids
Nutrient Amount DV
Alanine 1.064 g 0%
Arginine 1.271 g 0%
Aspartic acid 1.741 g 0%
Cysteine 0.197 g 0%
Glutamic acid 3.158 g 0%
Glycine 0.824 g 0%
Histidine 0.608 g 0%
Isoleucine 0.807 g 0%
Leucine 1.521 g 0%
Lysine 1.655 g 0%
Methionine 0.532 g 0%
Phenylalanine 0.725 g 0%
Proline 0.756 g 0%
Serine 0.729 g 0%
Threonine 0.838 g 0%
Tryptophan 0.215 g 0%
Tyrosine 0.652 g 0%
Valine 0.856 g 0%
Minerals
Nutrient Amount DV
Calcium 41.42 mg 3%
Copper 0.42 mg 47%
Fluoride 59.7 mcg 0%
Iron 3.67 mg 20%
Magnesium 79.6 mg 19%
Manganese 0.64 mg 28%
Phosphorus 300.38 mg 24%
Potassium 695.22 mg 15%
Selenium 23.65 mcg 43%
Sodium 100.16 mg 4%
Zinc 5.58 mg 51%
Other
Nutrient Amount DV
Water 181.65 g 0%
Ash 2.235 g 0%