Eritrean Dulet is a traditional dish that showcases the heart of Eritrean and Ethiopian cuisine. It consists of finely chopped organ meats (liver, heart, and kidney) sautéed with onions, garlic, and the renowned berbere spice blend. This dish, commonly served with injera (the iconic flatbread), is a symbol of culinary heritage and is typically enjoyed as a spicy, flavorful appetizer or main course. Dulet is also a popular celebratory dish, often prepared during holidays, festivals, or special gatherings. The use of offal in Dulet highlights the resourcefulness and flavor-rich nature of East African cooking traditions, where every part of the animal is honored and used to create savory dishes.
Ingredients:
- 500g minced organ meats (liver, heart, kidney)
- 2 medium onions, finely chopped
- 3 cloves of garlic, minced
- 2 tablespoons berbere spice blend (adjust to taste)
- 2 tomatoes, finely chopped
- 2 green chili peppers, finely chopped (optional, adjust to taste)
- 1/4 cup olive oil or clarified butter (niter kibbeh)
- Salt to taste
- Freshly ground black pepper to taste
- Chopped fresh cilantro or parsley for garnish
- Injera (Ethiopian/Eritrean flatbread) for serving
Instructions:
1- Heat the olive oil or clarified butter in a large skillet over medium heat.
2- Add the chopped onions and minced garlic to the skillet. Sauté until the onions are soft and translucent, about 5 minutes.
3- Add the minced organ meats to the skillet. Cook, stirring occasionally, until the meat is browned and cooked through, about 10-15 minutes.
4- Once the meat is cooked, sprinkle the berbere spice blend over the meat. Stir well to combine, ensuring the spices are evenly distributed.
5- Add the chopped tomatoes and green chili peppers (if using) to the skillet. Cook for an additional 5 minutes, allowing the flavors to meld together.
6- Taste the Dulet and adjust the seasoning with salt and freshly ground black pepper according to your preference.
7- Remove the skillet from heat and transfer the Dulet to a serving dish.
8- Garnish the Dulet with chopped fresh cilantro or parsley.
9- Serve the Eritrean Dulet hot, accompanied by injera for a traditional experience.
Enjoy your flavorful Eritrean Dulet dish!
Nutrition Value:
Providing precise nutritional values for the ingredients in Eritrean Dulet can be challenging due to variations in cuts of meat, brands of spices, and cooking methods. However, I can offer approximate nutritional information for some of the key ingredients commonly used in this dish:
1. 500g minced organ meats (liver, heart, kidney)
- Calories: 725
- Carbohydrates: 3g
- Protein: 119g
- Fat: 27g
- Sodium: 250mg
- Cholesterol: 1500mg
- Vitamins: High in vitamins A, B12, and folate
- Minerals: Rich in iron, zinc, and selenium
- Nutritional benefit: Organ meats are nutrient-dense, providing a rich source of protein, essential vitamins, and minerals. They are excellent for maintaining energy, supporting blood health, and boosting immune function.
2. 2 medium onions, finely chopped
- Calories: 88
- Carbohydrates: 20g
- Protein: 2g
- Fat: 0g
- Sodium: 8mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, B6, folate
- Minerals: Potassium, manganese
- Nutritional benefit: Onions are low in calories but rich in antioxidants, vitamins, and minerals. They support heart health and help reduce inflammation.
3. 3 cloves of garlic, minced
- Calories: 13
- Carbohydrates: 3g
- Protein: 0.6g
- Fat: 0g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, B6
- Minerals: Manganese, selenium
- Nutritional benefit: Garlic is known for its strong anti-inflammatory and immune-boosting properties. It also helps in lowering blood pressure and cholesterol.
4. 2 tablespoons berbere spice blend (adjust to taste)
- Calories: 40
- Carbohydrates: 9g
- Protein: 2g
- Fat: 1g
- Sodium: 15mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, A
- Minerals: Iron, calcium
- Nutritional benefit: Berbere spice is a flavorful blend rich in antioxidants and anti-inflammatory properties. It supports digestion and adds a nutritional punch to meals.
5. 2 tomatoes, finely chopped
- Calories: 44
- Carbohydrates: 10g
- Protein: 2g
- Fat: 0g
- Sodium: 12mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, A, K
- Minerals: Potassium, folate
- Nutritional benefit: Tomatoes are high in vitamin C and antioxidants like lycopene, which promote heart health and protect against some forms of cancer.
6. 2 green chili peppers, finely chopped (optional, adjust to taste)
- Calories: 12
- Carbohydrates: 3g
- Protein: 0.5g
- Fat: 0.2g
- Sodium: 3mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, A, B6
- Minerals: Potassium, iron
- Nutritional benefit: Green chili peppers are rich in vitamins A and C and are known to boost metabolism, support immunity, and improve digestion.
7. 1/4 cup olive oil or clarified butter (niter kibbeh)
- Calories: 480 (olive oil) / 500 (niter kibbeh)
- Carbohydrates: 0g
- Protein: 0g
- Fat: 54g (olive oil) / 56g (niter kibbeh)
- Sodium: 0mg (olive oil) / 10mg (niter kibbeh)
- Cholesterol: 0mg (olive oil) / 60mg (niter kibbeh)
- Vitamins: Vitamin E, K
- Minerals: Small amounts of iron, calcium
- Nutritional benefit: Olive oil is rich in healthy monounsaturated fats and antioxidants, promoting heart health. Niter kibbeh adds flavor and contains fat-soluble vitamins like A and K.
8. Salt to taste
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: Varies based on amount used
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Sodium
- Nutritional benefit: Salt enhances flavor and maintains electrolyte balance, but should be used in moderation to prevent high blood pressure.
9. Freshly ground black pepper to taste
- Calories: 6
- Carbohydrates: 1.5g
- Protein: 0.2g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Vitamin K
- Minerals: Iron, manganese
- Nutritional benefit: Black pepper aids in digestion and improves nutrient absorption, providing a mild anti-inflammatory effect.
10. Chopped fresh cilantro or parsley for garnish
- Calories: 4 (for 2 tablespoons)
- Carbohydrates: 1g
- Protein: 0.3g
- Fat: 0g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, A, K
- Minerals: Potassium, calcium
- Nutritional benefit: Cilantro and parsley are rich in vitamins and minerals, supporting digestion, detoxification, and bone health.
11. Injera (Ethiopian/Eritrean flatbread) for serving
- Calories: 120 (per piece)
- Carbohydrates: 25g
- Protein: 4g
- Fat: 1g
- Sodium: 10mg
- Cholesterol: 0mg
- Vitamins: Small amounts of B vitamins
- Minerals: Iron, calcium
- Nutritional benefit: Injera is a fermented flatbread rich in fiber and beneficial probiotics. It provides a good source of energy and helps in maintaining gut health.
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