Monday, 8 October 2012

Ethiopian Vegetable Bowl

Ethiopian Vegetable Bowl

A large variety of Ethiopian vegetarian dishes evolved due to the tradition of abstinence from all animal products during the many Orthodox Christian fasting days that are observed in Ethiopia. This recipe is also common to the Ethiopian Jews (Phalashi). I love this dish because it is extremely healthy and at the same time a bowl of engulfing aroma. I can't think of a better comfort food than this to fight my Monday Blues.

Preparation Time : 15 minutes
Cooking Time      :  50 minutes
Difficulty              :  Easy
Serves                  :  4 - 6

Ingredients : 

  • 1/4 cup Vegetable Oil (I use soy oil for this dish)
  • 1/2 teaspoon ground Ginger
  • 1/2 teaspoon ground Turmeric
  • 1/2 teaspoon ground Black Pepper
  • 1 teaspoon ground Cloves
  • 1 teaspoon Fenugreek Seeds
  • 1 head Garlic, minced
  • 1 teaspoon Salt
  • 3 large Onions, chopped
  • 4 large Carrots, cubed
  • 4 large Potatoes, cubed
  • 1/4 head Cabbage, chopped
  • 2 cups Tomato Puree
  • 2 cups Water


    Method :

      1) Heat the oil in a large skillet over medium-high heat.
      2) Stir in the ginger, turmeric, black pepper, cloves, fenugreek, garlic, and one teaspoon salt.
      3) Continue to stir until the spices and garlic are well coated in oil, keep stirring for 30 seconds.
      4) Stir in the onions; cook, stirring, until translucent, this process will take about 5 minutes.
      5) Add the carrots, potatoes, and cabbage; cook, stirring frequently, until the vegetables begin to soften, this will take about 3 minutes.
      6) Stir in the tomato puree and the water. Mix well and simmer.
      7) Continue to cook over very low heat, until vegetables are soft and the tomato sauce thickens, this will take about 30 to 40 minutes.
    8) Once the vegetables are well cooked, check the seasonings and adjust, if required.
      9) Traditionally this is served with Ethiopian Fermented Flat Bread called Ingera, which is more like Dosa, made in Southern India. In case you can't make ingera, you can also serve the Vegetable Bowl with Basmati Rice.
    Note : This dish being very traditional, all the families have their own traditional versions. The vegetables like Cauliflower,  Green Beans and Kidney beans are also added to the stew. In modern days, moms add a few pieces of Tofu to make it more nutritious for their kids. 

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