Recipes · Ethiopian · Stews
Shiro (Spiced Chickpea Stew)
One serving has 375 kcal and 13 g protein, and at least a fifth of a woman's daily need of copper (64%), manganese (58%), folate (58%), vitamin K (42%), pyridoxine (38%) and magnesium (33%). Ready in 25 minutes.
- Preparation: 5 min
- Cooking: 20 min
- Makes: 1 serving (355 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 50 g Chickpea flour (besan)
- 50 g Onions, raw
- 4 g Garlic, raw
- 10 g Tomato paste
- 3 g Paprika
- 2 g Cayenne pepper
- 15 g Vegetable oil
- 1 g Salt
- 220 g Water
Method
- Heat the oil in a pot and cook the onion and garlic for 5-6 minutes until softened.
- Stir in the paprika, cayenne and tomato paste and cook for 1-2 minutes until fragrant.
- Add the water and bring to a simmer.
- Whisk in the chickpea flour (shiro powder) in a steady stream, whisking constantly to prevent lumps.
- Reduce the heat and simmer, stirring often, for 10-12 minutes until smooth, thick and no longer tastes of raw flour.
- Season with the salt and serve hot with injera.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 375 kcal | 18% |
| Carbohydrates | 39.5 g | |
| Water | 280 mL | |
| Fiber | 8.3 g | 28% |
| Protein | 13.1 g | 27% |
| Tryptophan | 0.01 g | |
| Threonine | 0.04 g | |
| Isoleucine | 0.04 g | |
| Leucine | 0.06 g | |
| Lysine | 0.06 g | |
| Methionine | 0.01 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.05 g | |
| Tyrosine | 0.03 g | |
| Valine | 0.05 g | |
| Histidine | 0.03 g | |
| Fat | 19.2 g | |
| Monounsaturated | 4.3 g | |
| Polyunsaturated | 10.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.4 g | |
| Saturated | 2.8 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 0 mg | |
| Calcium | 61.5 mg | 6% |
| Copper | 0.58 mg | 64% |
| Iron | 3.7 mg | 21% |
| Magnesium | 104 mg | 33% |
| Manganese | 1.1 mg | 58% |
| Phosphorus | 203 mg | 29% |
| Potassium | 722 mg | 15% |
| Selenium | 5.9 µg | 11% |
| Sodium | 440 mg | |
| Zinc | 1.8 mg | 23% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.48 mg | 10% |
| Pyridoxine (vitamin B6) | 0.49 mg | 38% |
| Folate (vitamin B9) | 233 µg | 58% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 10.4 mg | 2% |
| Vitamin A | 124 µg | 18% |
| Vitamin C | 8.7 mg | 12% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.5 mg | 24% |
| Vitamin K | 37.6 µg | 42% |
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
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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