Embark on a captivating journey through the vibrant landscapes and rich cultural tapestry of Eritrea with "Mies." This immersive documentary delves deep into the heart of the nation, revealing its hidden gems, ancient traditions, and modern aspirations. From the bustling markets of Asmara to the serene shores of the Red Sea, witness the resilience and spirit of the Eritrean people as they navigate through history and forge a path towards the future. "Mies" offers a mesmerizing glimpse into the soul of Eritrea, celebrating its diversity, resilience, and enduring beauty.

Here's a simple recipe for Eritrean Mies:

Ingredients:

• 1 cup whole grains (barley, wheat, or maize)
• 1/2 cup lentils or beans (optional)
• 2-3 cups water or vegetable broth
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil or vegetable oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground turmeric
• Salt, to taste
• Fresh cilantro or parsley, chopped (for garnish)

Instructions:

1- If using lentils or beans, rinse them thoroughly under cold water and soak them overnight. Drain and set aside.

2- In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion is translucent and fragrant, about 3-4 minutes.

3- Add the whole grains to the pot and toast them for a few minutes, stirring constantly, until they become slightly golden and fragrant.

4- If using lentils or beans, add them to the pot along with the toasted grains.

5- Pour in the water or vegetable broth, making sure it covers the grains and lentils/beans by about an inch. Bring the mixture to a boil.

6- Reduce the heat to low, cover the pot, and simmer the Mies for about 30-40 minutes, or until the grains and lentils/beans are tender and cooked through. Stir occasionally to prevent sticking.

7- While the Mies is cooking, prepare the spices. In a small bowl, mix together the ground cumin, ground coriander, and ground turmeric.

8- Once the grains and lentils/beans are cooked, stir in the spice mixture until well combined. Add salt to taste.

9- Continue to cook the Mies for an additional 5-10 minutes, allowing the flavors to meld together.

10- Remove the pot from the heat and let the Mies sit for a few minutes before serving.

11- Garnish the Mies with freshly chopped cilantro or parsley before serving.

12- Serve the Eritrean Mies hot as a main dish or as a side dish alongside your favorite Eritrean or Ethiopian dishes. Enjoy!

Nutritional Values:

Here's an approximate breakdown of the nutritional values for the ingredients used in Eritrean Mies:

Whole grains (barley, wheat, or maize):

• Nutritional values per 1 cup cooked:
• Calories: 150-200 kcal
• Carbohydrates: 30-40 grams
• Fiber: 4-8 grams
• Protein: 5-7 grams
• Fat: 1-2 grams
• Other nutrients: Various vitamins and minerals including B vitamins, iron, magnesium, and selenium.

benefits:

• Carbohydrates provide energy for the body.
• Fiber supports digestive health, helps regulate blood sugar levels, and promotes satiety.
• Protein is essential for building and repairing tissues in the body.
• Whole grains are rich in vitamins and minerals, including B vitamins, iron, magnesium, and selenium.

Lentils or beans:

• Nutritional values per 1/2 cup cooked:
• Calories: 110-150 kcal
• Carbohydrates: 20-25 grams
• Fiber: 6-8 grams
• Protein: 7-9 grams
• Fat: 0.5-1 gram
• Other nutrients: Iron, folate, potassium, magnesium, and various vitamins.

benefits:

• Carbohydrates in lentils or beans provide a steady source of energy and are rich in dietary fiber, promoting digestive health and helping to lower cholesterol levels.
• Lentils and beans are excellent sources of plant-based protein, which is important for muscle growth and repair.
• They are also packed with essential nutrients such as iron, folate, potassium, and magnesium, which are vital for overall health and well-being.

Spices:

• Spices are typically used in small quantities and contribute minimal calories and macronutrients.
• They may provide small amounts of certain vitamins, minerals, and antioxidants depending on the type of spice used.

benefits:

• Spices like cumin, coriander, and turmeric can have antioxidant properties, helping to combat inflammation and oxidative stress in the body.
• Many spices contain compounds that may have antimicrobial and anti-inflammatory effects.
• Some spices, like ginger and cinnamon, have been linked to potential health benefits such as improved blood sugar control and reduced risk of chronic diseases.

Keep in mind that these values are approximate and can vary based on factors such as the specific type and brand of ingredients used, cooking methods, and serving sizes.