Recipes · Ethiopian · Main Courses
Beyaynetu (Vegan Combination Platter)
One serving has 437 kcal and 18 g protein, and at least a fifth of a woman's daily need of vitamin K (466%), manganese (101%), folate (96%), vitamin C (85%), vitamin A (79%) and copper (67%). Ready in 65 minutes.
- Preparation: 20 min
- Cooking: 45 min
- Makes: 1 serving (525 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 50 g Lentils, brown or green, dried
- 80 g Collard greens, raw
- 40 g Cabbage, green, raw
- 30 g Carrots, raw
- 40 g Potatoes, raw
- 50 g Onions, raw
- 4 g Garlic, raw
- 10 g Tomato paste
- 2 g Paprika
- 2 g Cayenne pepper
- 15 g Vegetable oil
- 1 g Turmeric
- 1 g Salt
- 200 g Water
Method
- Boil the lentils in a third of the water for 20 minutes until soft; set aside.
- In a pot, heat a third of the oil and cook half the onion and garlic until soft, then stir in the paprika, cayenne and tomato paste; add the cooked lentils and a little water, and simmer for 10 minutes to make the spiced lentil stew.
- In a second pot, heat another third of the oil and cook the rest of the onion and garlic with the turmeric, then add the potatoes and carrots with a splash of water; cover and cook for 12 minutes until nearly tender.
- Add the cabbage to the potato pot and cook for a further 5-6 minutes until all the vegetables are tender.
- In a third pan, cook the collard greens with the remaining oil, a splash of water and a little salt for 8-10 minutes until tender.
- Season everything with the remaining salt and arrange the lentil stew, vegetable mix and greens in separate mounds on a plate, traditionally on a bed of injera.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 437 kcal | 21% |
| Carbohydrates | 59 g | |
| Water | 425 mL | |
| Fiber | 14 g | 47% |
| Protein | 18.2 g | 38% |
| Tryptophan | 0.17 g | |
| Threonine | 0.65 g | |
| Isoleucine | 0.71 g | |
| Leucine | 1.2 g | |
| Lysine | 1.1 g | |
| Methionine | 0.17 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 0.79 g | |
| Tyrosine | 0.45 g | |
| Valine | 0.84 g | |
| Histidine | 0.44 g | |
| Fat | 16.9 g | |
| Monounsaturated | 3.6 g | |
| Polyunsaturated | 9.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.2 g | |
| Saturated | 2.6 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 0 mg | |
| Calcium | 272 mg | 27% |
| Copper | 0.6 mg | 67% |
| Iron | 5.8 mg | 32% |
| Magnesium | 83.6 mg | 27% |
| Manganese | 1.8 mg | 101% |
| Phosphorus | 248 mg | 35% |
| Potassium | 1,140 mg | 24% |
| Selenium | 3.1 µg | 6% |
| Sodium | 453 mg | |
| Zinc | 2.5 mg | 31% |
| Thiamin (vitamin B1) | 0.61 mg | 55% |
| Riboflavin (vitamin B2) | 0.33 mg | 30% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.84 mg | 65% |
| Folate (vitamin B9) | 386 µg | 96% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 88.9 mg | 21% |
| Vitamin A | 553 µg | 79% |
| Vitamin C | 63.5 mg | 85% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 5.2 mg | 35% |
| Vitamin K | 420 µg | 466% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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