Embark on a culinary journey through the vibrant flavors of Ethiopia with our signature dish, Shiro. Rich in history and beloved by Ethiopians for generations, Shiro is a hearty and aromatic stew that tantalizes the taste buds with its blend of spices and textures. Made from ground chickpeas or lentils, simmered to perfection with onions, garlic, and a medley of traditional Ethiopian spices, our Shiro embodies the essence of Ethiopian cuisine. Whether enjoyed as a comforting meal at home or shared with friends and family at a festive gathering, our Shiro promises to transport you to the bustling markets and bustling streets of Ethiopia, where the aroma of spices fills the air and every bite is a celebration of culture and tradition. Experience the warmth and hospitality of Ethiopia with each spoonful of our authentic Shiro.

Here's a recipe for Ethiopia Shiro, a flavorful chickpea or broad bean stew seasoned with onions, garlic, and spices:

Ingredients:

• 1 cup dried chickpeas or broad beans (soaked overnight and drained)
• 2 onions, finely chopped
• 4 cloves garlic, minced
• 2 tablespoons vegetable oil
• 2 tablespoons berbere spice blend (adjust to taste for spice level)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric powder
• Salt to taste
• Water, as needed
• Chopped fresh cilantro or parsley for garnish (optional)

Instructions:

1- Rinse the soaked chickpeas or broad beans thoroughly under cold water and drain.

2- In a large pot, heat the vegetable oil over medium heat. Add the chopped onions and sauté until they turn golden brown, about 5-7 minutes.

3- Add the minced garlic to the pot and cook for another 1-2 minutes, stirring constantly.

4- Stir in the berbere spice blend, ground cumin, ground coriander, and turmeric powder. Cook the spices with the onions and garlic for about 1 minute to release their flavors.

5- Add the soaked chickpeas or broad beans to the pot and stir well to coat them with the spice mixture.

6- Pour enough water into the pot to cover the chickpeas or broad beans by about an inch. Bring the mixture to a boil over medium-high heat.

7- Once boiling, reduce the heat to low and simmer the stew, partially covered, for about 1 to 1.5 hours, or until the chickpeas or broad beans are tender and the stew has thickened. Stir occasionally and add more water if needed to prevent sticking.

8- Once the chickpeas or broad beans are tender, use the back of a spoon or a potato masher to mash some of them to thicken the stew further, if desired.

9- Season the Shiro stew with salt to taste, adjusting the seasoning as needed.

10- Serve the Ethiopia Shiro hot, garnished with chopped fresh cilantro or parsley, if desired. Enjoy it with injera (traditional Ethiopian flatbread) or rice.

This hearty and flavorful dish is sure to become a favorite at your table, offering a taste of authentic Ethiopian cuisine. Enjoy!

Nutritional Values:

Here are approximate nutritional values for the main ingredients used in the Ethiopia Shiro recipe:

Chickpeas (1 cup, cooked):

• Calories: 269 kcal
• Protein: 14.5 g
• Carbohydrates: 45 g
• Fiber: 12.5 g
• Fat: 4.2 g
• Iron: 4.7 mg
• Magnesium: 78.7 mg
• Potassium: 477 mg
• Source: USDA

benefits:

• Excellent source of plant-based protein.
• High in dietary fiber, aiding digestion and promoting a feeling of fullness.
• Rich in vitamins and minerals such as iron, magnesium, and potassium, supporting overall health and energy levels.

Onions (2 medium onions, raw):

• Calories: 94 kcal
• Protein: 2.8 g
• Carbohydrates: 22 g
• Fiber: 3.2 g
• Fat: 0.2 g
• Vitamin C: 14.9 mg
• Vitamin B6: 0.3 mg
• Folate: 44 mcg
• Source: USDA

benefits:

• Contains antioxidants and compounds that may help reduce inflammation and lower the risk of chronic diseases.
• Good source of vitamin C, supporting immune function and skin health.
• Provides dietary fiber, which is beneficial for digestive health.

Garlic (4 cloves):

• Calories: 18 kcal
• Protein: 0.8 g
• Carbohydrates: 4 g
• Fiber: 0.2 g
• Fat: 0 g
• Vitamin C: 4.5 mg
• Calcium: 18 mg
• Potassium: 80 mg
• Source: USDA

benefits:

• Contains compounds with potent medicinal properties, known to boost the immune system and fight off infections.
• May help lower blood pressure and improve cholesterol levels, reducing the risk of heart disease.
• Contains antioxidants that protect against cell damage and oxidative stress.

Vegetable Oil (2 tablespoons):

• Calories: 240 kcal
• Fat: 28 g
• Source: USDA

benefits:

• Provides essential fatty acids that are important for brain function and heart health.
• Acts as a source of energy and aids in the absorption of fat-soluble vitamins.
• Can help maintain healthy skin and hair.

Berbere Spice Blend (2 tablespoons):

(Nutritional values may vary based on the specific blend used. Typically, it's low in calories and nutrients but adds flavor.)

• Calories: Varies
• Fat: Varies
• Sodium: Varies
• Source: Varies based on blend

benefits:

• Contains various spices like chili peppers, ginger, and fenugreek, which have antioxidant and anti-inflammatory properties.
• May aid in digestion and boost metabolism.
• Adds flavor without adding significant calories or sodium.

Cumin (1 teaspoon, ground):

• Calories: 8 kcal
• Protein: 0.4 g
• Carbohydrates: 1.3 g
• Fiber: 0.4 g
• Fat: 0.5 g
• Iron: 0.7 mg
• Magnesium: 7 mg
• Potassium: 27 mg
• Source: USDA

benefits:

• Supports digestion and may help alleviate symptoms of indigestion.
• Contains antioxidants and anti-inflammatory properties.
• May improve blood sugar control and cholesterol levels.

Coriander (1 teaspoon, ground):

• Calories: 5 kcal
• Protein: 0.2 g
• Carbohydrates: 1 g
• Fiber: 0.6 g
• Fat: 0.3 g
• Iron: 0.1 mg
• Magnesium: 2 mg
• Potassium: 20 mg
• Source: USDA

benefits:

• Rich in antioxidants, vitamins, and minerals that promote overall health.
• May have antimicrobial properties, helping to fight off infections.
• Contains compounds that may aid in digestion and improve gut health.

Turmeric Powder (1/2 teaspoon):

• Calories: 4 kcal
• Protein: 0.1 g
• Carbohydrates: 0.7 g
• Fiber: 0.2 g
• Fat: 0.1 g
• Iron: 0.1 mg
• Magnesium: 1 mg
• Potassium: 17 mg
• Source: USDA

benefits:

• Contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties.
• May help alleviate symptoms of arthritis and other inflammatory conditions.
• Supports brain health and may protect against age-related cognitive decline.

Please note that these values are approximate and can vary based on factors such as cooking methods and specific ingredients used.