Indulge in the rich culinary heritage of Eritrea with our authentic dish, Eritrean Dulet. This traditional delicacy embodies the essence of Eritrean cuisine, blending aromatic spices with premium ingredients for a culinary experience unlike any other. Dulet is a hearty combination of minced lamb or beef, seasoned with a medley of spices including berbere, garlic, and onions, then sautéed to perfection. Served alongside injera, the iconic Ethiopian/Eritrean flatbread, this dish offers a symphony of flavors and textures that will tantalize your taste buds. Immerse yourself in the vibrant flavors of Eritrea with our exquisite Dulet dish, a true celebration of culinary tradition and cultural heritage.

Here's a recipe for Eritrean Dulet:

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!

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:

Minced organ meats (liver, heart, kidney):

Organ meats are generally rich in protein, vitamins (particularly vitamin B12), and minerals such as iron and zinc.

Nutritional values can vary, but on average, 100g of cooked organ meats may contain approximately:

• Calories: 150-250 kcal
• Protein: 20-30g
• Fat: 5-15g
• Iron: 5-10mg
• Vitamin B12: 10-30µg

benefits:

• Rich in protein, essential for muscle repair and growth.
• Excellent source of vitamins, particularly vitamin B12, essential for nerve function and energy production.
• High in minerals like iron and zinc, important for blood health and immune function.

Onions:

Onions are low in calories and a good source of dietary fiber, vitamin C, and various antioxidants.

Approximate values for 100g of raw onions:

• Calories: 40 kcal
• Carbohydrates: 9g
• Fiber: 1.7g
• Vitamin C: 7mg

benefits:

• Low in calories and high in fiber, aiding in digestion and promoting a healthy gut.
• Rich in vitamin C, an antioxidant that supports immune function and skin health.
• Contains compounds like quercetin, which may have anti-inflammatory and heart-protective effects.

Olive oil or clarified butter (niter kibbeh):

Both olive oil and clarified butter are sources of healthy fats.

Approximate values for 1 tablespoon (15g) of olive oil:

• Calories: 120 kcal
• Fat: 14g
• Saturated fat: 2g

benefits:

• Source of healthy fats, including monounsaturated fats, which may help reduce the risk of heart disease.
• Contains antioxidants that protect cells from damage caused by free radicals.
• Supports brain health and may help lower inflammation in the body.

Approximate values for 1 tablespoon (14g) of clarified butter (ghee):

• Calories: 120 kcal
• Fat: 14g
• Saturated fat: 9g

Berbere spice blend:

• Berbere typically contains a mixture of spices such as chili peppers, garlic, ginger, fenugreek, and various other herbs and spices.
• As it's used in smaller quantities, the nutritional impact of berbere on the overall dish is minimal.

benefits:

• Contains spices like chili peppers, which can boost metabolism and aid in weight loss.
• Ginger and garlic in the blend have anti-inflammatory properties and may help fight infections.
• Fenugreek in berbere may help regulate blood sugar levels and improve digestion.

Tomatoes:

Tomatoes are low in calories and an excellent source of vitamin C, potassium, and antioxidants like lycopene.

Approximate values for 100g of raw tomatoes:

• Calories: 18 kcal
• Carbohydrates: 4g
• Fiber: 1.2g
• Vitamin C: 13mg

benefits:

• Low in calories and high in vitamin C, supporting immune function and collagen production for healthy skin.
• Rich in antioxidants like lycopene, which may reduce the risk of certain cancers and protect against heart disease.
• Contains potassium, which helps regulate blood pressure and supports heart health.

Green chili peppers:

Green chili peppers are low in calories and a good source of vitamins A and C, as well as capsaicin, which may have various health benefits.

Approximate values for 100g of raw green chili peppers:

• Calories: 40 kcal
• Carbohydrates: 8g
• Fiber: 3g
• Vitamin C: 242mg

benefits:

• Low in calories and packed with vitamin C, supporting immune function and wound healing.
• Contains capsaicin, which may boost metabolism, promote fat burning, and reduce appetite.
• Provides antioxidants that help protect cells from damage and reduce inflammation.

Remember, the nutritional values provided are approximate and can vary based on factors such as cooking methods and portion sizes.