Low Sodium Engudai Wot
Dive into the rich, bold flavors of Ethiopia with this Low Sodium Engudai Wot recipe, a mushroom-based twist on the traditional vegan stew. Featuring savory button mushrooms, aromatic red onion, garlic, and fresh ginger simmered in a vibrant berbere spice blend, this dish delivers authentic taste without excess sodium. Tomato paste and unsalted vegetable broth create a hearty, deep base for the stew, while a splash of lemon juice adds a bright, zesty finish. Ready in under an hour, this nutrient-packed dish is perfect for a wholesome family dinner or meal prep. Serve it hot and garnished with fresh parsley for a colorful, aromatic finale. Keywords: Low Sodium Recipes, Ethiopian Cuisine, Vegan Stew, Berbere Spice
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Recipe Information
Ingredients
- 500 grams button mushrooms
- 1 large red onion
- 3 large garlic cloves
- 1 inch piece fresh ginger
- 3 tablespoons olive oil
- 2 tablespoons berbere spice blend
- 2 tablespoons tomato paste
- 500 milliliters water
- 1 tablespoon lemon juice
- 0.5 teaspoon black pepper
- 500 milliliters unsalted vegetable broth
- 2 tablespoons fresh parsley
Instructions
Clean the mushrooms with a damp cloth and slice them into thin pieces.
Finely chop the red onion, mince the garlic cloves, and grate the fresh ginger.
Heat the olive oil in a large pot over medium heat.
Add the chopped onion to the pot and sauté until it becomes soft and slightly translucent, about 5-7 minutes.
Stir in the minced garlic and grated ginger, cooking for an additional 2 minutes until fragrant.
Add the berbere spice blend to the pot, stirring for about 1 minute to release its flavors.
Mix in the tomato paste, stirring continuously for 1 minute.
Stir in the sliced mushrooms, ensuring they are well coated with the spice mix.
Pour in the unsalted vegetable broth and water, stirring well to combine all the ingredients.
Bring the mixture to a boil, then reduce the heat to low and cover the pot.
Simmer the stew for 25-30 minutes, stirring occasionally, until the mushrooms are tender and the flavors have melded together.
Stir in the lemon juice and season with black pepper.
Serve the Engudai Wot hot, garnished with fresh parsley.
Nutrition Facts
Calories |
665 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.9 g | 58% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 117 mg | 5% | |
| Total Carbohydrate | 56.5 g | 21% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 23.2 g | ||
| Protein | 21.5 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 179 mg | 14% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 2518 mg | 54% | |
*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.
