Experience the vibrant taste of Ethiopia with our traditional Tikel Gomen recipe. This classic Ethiopian dish, bursting with flavor and rich in cultural heritage, features tender cabbage, carrots, and potatoes simmered in a fragrant blend of spices like turmeric, ginger, and garlic. Perfectly balanced and comforting, Tikel Gomen offers a delightful journey for your taste buds, transporting you to the heart of Ethiopian cuisine with every savory bite. Whether enjoyed as a side dish or a hearty vegetarian main, our Tikel Gomen recipe promises an unforgettable culinary adventure.

Ingredients:

• 1 medium-sized cabbage, finely chopped
• 2 large carrots, peeled and diced
• 2 medium-sized potatoes, peeled and diced
• 1 large onion, finely chopped
• 4 cloves of garlic, minced
• 2 tablespoons vegetable oil
• 1 teaspoon turmeric powder
• 1 teaspoon ground ginger
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• Salt to taste
• 1 cup vegetable broth or water
• Freshly ground black pepper to taste
• Chopped fresh cilantro or parsley for garnish (optional)

Instructions:

1- Heat the vegetable oil in a large skillet or pot over medium heat.

2- Add the chopped onions and minced garlic to the skillet. Sauté until the onions are translucent and fragrant, about 5 minutes.

3- Stir in the turmeric powder, ground ginger, ground cumin, and paprika. Cook the spices with the onions and garlic for another 2 minutes, stirring constantly to prevent burning.

4- Add the chopped cabbage, diced carrots, and diced potatoes to the skillet. Stir well to coat the vegetables with the spice mixture.

5- Pour in the vegetable broth or water. Season with salt and freshly ground black pepper according to your taste.

6- Cover the skillet or pot with a lid and let the Tikel Gomen simmer over medium-low heat for about 20-25 minutes, or until the vegetables are tender, stirring occasionally.

7- Once the vegetables are cooked through and the flavors have melded together, remove the skillet from the heat.

8- Taste and adjust the seasoning if needed. Add more salt or pepper if desired.

9- Transfer the Tikel Gomen to a serving dish and garnish with chopped fresh cilantro or parsley, if using.

10- Serve the Tikel Gomen hot as a side dish or enjoy it as a comforting vegetarian main course alongside injera (Ethiopian flatbread) or rice.

Enjoy the delightful flavors of Ethiopia with this authentic Tikel Gomen recipe!

Nutritional Values:

Here are the approximate nutritional values for the ingredients listed in the Ethiopian Tikel Gomen recipe:

Cabbage (1 medium-sized head, approximately 2 pounds):

• Calories: 108
• Carbohydrates: 25 grams
• Fiber: 10 grams
• Protein: 5 grams
• Fat: 1 gram
• Vitamin C: 160% DV
• Vitamin K: 684% DV
• Folate: 26% DV
• Potassium: 12% DV

benefits:

• Rich in vitamin C, which supports the immune system and promotes skin health.
• High in fiber, aiding digestion and promoting gut health.
• Excellent source of vitamin K, important for bone health and blood clotting.
• Contains folate, a B-vitamin essential for cell division and DNA synthesis.
• Provides potassium, important for heart health and blood pressure regulation.

Carrots (2 large, approximately 7 inches long):

• Calories: 52
• Carbohydrates: 12 grams
• Fiber: 4 grams
• Protein: 1 gram
• Fat: 0 grams
• Vitamin A: 428% DV
• Vitamin C: 14% DV
• Vitamin K: 13% DV
• Potassium: 11% DV

benefits:

• High in beta-carotene, a precursor to vitamin A, which supports vision health and immune function.
• Good source of fiber, aiding digestion and promoting feelings of fullness.
• Contains vitamin C, an antioxidant that supports immune function and skin health.
• Rich in potassium, important for heart health and blood pressure regulation.
• Provides vitamin K, important for bone health and blood clotting.

Potatoes (2 medium-sized, approximately 5 inches long):

• Calories: 230
• Carbohydrates: 51 grams
• Fiber: 7 grams
• Protein: 6 grams
• Fat: 0 grams
• Vitamin C: 48% DV
• Vitamin B6: 46% DV
• Potassium: 26% DV
• Manganese: 20% DV

benefits:

• Good source of vitamin C, an antioxidant that supports immune function and collagen production.
• High in vitamin B6, which plays a role in energy metabolism and brain health.
• Contains potassium, important for heart health and muscle function.
• Rich in fiber, aiding digestion and promoting gut health.
• Provides manganese, important for bone health and metabolism.

Onion (1 large):

• Calories: 64
• Carbohydrates: 15 grams
• Fiber: 3 grams
• Protein: 2 grams
• Fat: 0 grams
• Vitamin C: 20% DV
• Vitamin B6: 10% DV
• Folate: 10% DV
• Potassium: 6% DV

benefits:

• Contains antioxidants like quercetin, which may reduce inflammation and promote heart health.
• Good source of vitamin C, supporting immune function and skin health.
• Provides vitamin B6, important for energy metabolism and nervous system function.
• Contains folate, essential for cell division and DNA synthesis.
• Rich in potassium, important for heart health and blood pressure regulation.

Garlic (4 cloves):

• Calories: 18
• Carbohydrates: 4 grams
• Fiber: 0 grams
• Protein: 1 gram
• Fat: 0 grams
• Vitamin C: 6% DV
• Vitamin B6: 9% DV
• Manganese: 5% DV

benefits:

• Contains allicin, a compound with antimicrobial properties that may support immune function.
• Rich in vitamin C, supporting immune function and collagen production.
• Provides vitamin B6, important for energy metabolism and nervous system function.
• Contains manganese, important for bone health and metabolism.

Please note that these values are approximate and may vary based on factors such as specific ingredient brands, cooking methods, and serving sizes. For precise nutritional information, it's recommended to use a nutritional calculator or database based on the exact quantities used in your recipe.