Ethiopian Chickpea Wat
Dive into the rich and aromatic flavors of Ethiopian cuisine with this hearty Chickpea Wat, a plant-based delight that’s as comforting as it is flavorful. Infused with the bold, warming spices of berbere—a signature Ethiopian spice blend—this stew combines tender chickpeas, caramelized onions, garlic, and ginger in a luscious tomato-based sauce. Simmered to perfection with vegetable stock, the result is a flavorful, protein-packed dish that’s perfect for any occasion. Ready in just 45 minutes, this one-pot wonder is perfect with injera, rice, or flatbread, and it’s easily customizable with a sprinkle of fresh cilantro for garnish. Whether you're a seasoned fan of Ethiopian cuisine or trying it for the first time, this Chickpea Wat is sure to become a favorite!
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Recipe Information
Ingredients
- 2 cups cooked chickpeas
- 1 large yellow onion
- 4 cloves garlic cloves
- 1 tablespoon ginger
- 2 tablespoons berbere spice blend
- 2 tablespoons tomato paste
- 2 cups vegetable stock
- 3 tablespoons cooking oil (such as canola or vegetable oil)
- 1 teaspoon salt
- 2 tablespoons fresh cilantro (optional, for garnish)
Instructions
Finely chop the yellow onion, mince the garlic cloves, and grate or finely chop the ginger.
In a large pot or skillet, heat the cooking oil over medium heat.
Add the chopped onion to the pot and sauté for 7-10 minutes, stirring frequently, until the onions are soft and golden brown.
Add the minced garlic, ginger, and berbere spice blend to the onions, stirring constantly for 1-2 minutes to release their aroma.
Stir in the tomato paste and cook for another 2-3 minutes, ensuring it is well incorporated.
Add the cooked chickpeas to the pot and stir to coat them evenly in the spiced mixture.
Pour in the vegetable stock and bring the mixture to a gentle simmer.
Reduce the heat to low and let the stew cook for 20 minutes, stirring occasionally, until the flavors meld together and the sauce thickens slightly.
Season the stew with salt to taste.
Remove from heat and garnish with fresh cilantro if desired.
Serve warm with injera, rice, or flatbread.
Nutrition Facts
Calories |
353 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.9 g | 19% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 781 mg | 34% | |
| Total Carbohydrate | 46.2 g | 17% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 9.9 g | ||
| Protein | 13.2 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 103 mg | 8% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 716 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
