Heart-Healthy Engudai Wot
Discover the vibrant and nourishing flavors of Heart-Healthy Engudai Wot, an Ethiopian-inspired mushroom stew that's perfect for a wholesome, plant-based meal. This recipe swaps traditional cooking oils for olive oil and relies on low-sodium vegetable broth, making it a great option for supporting heart health. A fragrant blend of berbere spices, fresh ginger, and garlic infuses earthy mushrooms with bold, layered aromas, while a touch of lemon juice brightens the dish. Ready in under an hour, this recipe combines beautifully with injera or brown rice for a comforting and authentic dining experience. Packed with plant-based goodness and rich in flavor, Heart-Healthy Engudai Wot is a must-try for fans of global cuisine and health-conscious eating.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large, finely chopped yellow onion
- 3 cloves, minced garlic
- 1 tablespoon, grated ginger
- 1 tablespoon berbere spice blend
- 450 grams, sliced (such as button or cremini) mushrooms
- 2 tablespoons tomato paste
- 2 cups low-sodium vegetable broth
- 0.5 teaspoon, adjust to taste sea salt
- 0.25 teaspoon freshly ground black pepper
- 1 tablespoon lemon juice
- 2 tablespoons, chopped for garnish fresh cilantro
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onions and sauté until they are soft and translucent, about 5-7 minutes.
Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
Add the berbere spice blend, stirring continuously for about 30 seconds to release its aroma.
Increase the heat to medium-high and add the sliced mushrooms.
Cook the mushrooms for about 8-10 minutes or until they release their moisture and begin to brown.
Stir in the tomato paste and mix well with the mushrooms and spices.
Pour in the low-sodium vegetable broth, stirring to combine everything thoroughly.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 20-25 minutes, allowing the stew to thicken.
Add sea salt and freshly ground black pepper, adjusting the seasoning to taste.
Stir in the lemon juice to add a hint of brightness to the dish.
Garnish with freshly chopped cilantro before serving.
Serve this heart-healthy Engudai Wot with traditional injera or over brown rice for a wholesome meal.
Nutrition Facts
Calories |
722 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.2 g | 61% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 10.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2145 mg | 93% | |
| Total Carbohydrate | 56.8 g | 21% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 23.8 g | ||
| Protein | 20.3 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 126 mg | 10% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 3123 mg | 66% | |
*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.
