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An Ethiopian stew recipe usually comes with either poultry or another meat. "Wat" means "stew" in Amharic, the principal spoken language of Ethiopia among many other languages. "Doro Wat" ("chicken stew" in Amharic) is the national dish of Ethiopia, and is usually a spicy dish. "Sega Wat" is "lamb stew" in Amharic, another popular dish in Ethiopia, and "Alicha" is an Ethiopian meat stew. Many variations of Ethiopian stew recipes exist, but the following Ethiopian stew recipe is a fat-free and healthy recipe suitable for the Passover / Pesach festival.

Ethiopian Stew Recipe ("Wat" Recipe) (Preparation Time: 20 minutes; Cooking Time: 34 minutes)

4 cups water
3 medium onions, chopped
1/4 cup low-sodium fat-free chicken broth
4 cloves garlic, minced
1/2 teaspoon ground ginger
1/2 teaspoon ground black pepper
1/2 teaspoon turmeric
3 cups shredded cabbage
1 turnip, peeled and diced
3 medium potatoes, peeled chopped
3 medium carrots, scraped and chopped

Instructions for the Ethiopian Stew recipe ("Wat" recipe):

  1. Heat broth in a large saucepan.
  2. Add onions and garlic, and sauté until onions begin to soften, about 3 minutes.
  3. Add ginger, turmeric, and black pepper, and sauté for 1 additional minute.
  4. Add water, carrots, turnip, potatoes, and cabbage and bring to a boil.
  5. Reduce heat and simmer until carrots are just tender, about 30 minutes.
  6. Transfer to individual bowls and serve at once.

Yield: 8 servings.

Nutrition Information Per Serving: Calories: 85; Fat: 0 grams; Carbohydrates: 19 grams; Dietary Fiber: 3 grams; Cholesterol: 0 milligrams; Protein: 2 grams; Sodium: 30 milligrams.


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