Low Fat Engudai Wot
Discover the rich and aromatic flavors of Ethiopia with this Low Fat Engudai Wot, a lighter twist on the traditional mushroom stew. Packed with tender white mushrooms, fragrant berbere spice, and a medley of garlic, ginger, and onion, this recipe delivers bold taste without the extra calories. Simmered in a luscious blend of vegetable broth and canned tomatoes, it offers a hearty, comforting experience perfect for health-conscious foodies craving authentic African cuisine. Ready in under an hour, this dairy-free, vegan-friendly dish makes an ideal meal for busy weeknights or special occasions. Serve it hot with injera or fresh bread for an irresistible, wholesome delight!
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Recipe Information
Ingredients
- 500 grams white mushrooms
- 1 large onion
- 3 pieces garlic cloves
- 1 tablespoon ginger
- 1.5 tablespoons berbere spice
- 400 grams canned chopped tomatoes
- 500 milliliters vegetable broth
- 1 tablespoon extra virgin olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Begin by cleaning the mushrooms thoroughly and cutting them into slices about half a centimeter thick.
Chop the onion finely, mince the garlic cloves, and grate the ginger.
Heat the extra virgin olive oil in a large saucepan over medium heat.
Add the chopped onion, garlic, and ginger to the saucepan and cook for about 5 minutes until the onion becomes translucent.
Stir in the berbere spice and cook for an additional 2 minutes, ensuring the spices are well-integrated and aromatic.
Add the sliced mushrooms to the saucepan and continue to cook for 5 minutes or until they begin to release their juices.
Pour in the canned chopped tomatoes and vegetable broth, and stir well to combine the ingredients.
Reduce the heat to low, cover the saucepan with a lid, and let the stew simmer for 20 minutes.
Season the stew with salt and black pepper, adjusting to taste.
Let the stew cook uncovered for a final 5 minutes to slightly thicken the sauce.
Garnish with freshly chopped parsley before serving.
Serve the Engudai Wot hot, accompanied by injera or your favorite bread.
Nutrition Facts
Calories |
626 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.6 g | 28% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2910 mg | 127% | |
| Total Carbohydrate | 93.7 g | 34% | |
| Dietary Fiber | 20.2 g | 72% | |
| Total Sugars | 38.7 g | ||
| Protein | 32.3 g | 65% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 237 mg | 18% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 3653 mg | 78% | |
*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.
