Recipes · Ethiopian · Main Courses
Tihlo (Barley Dumplings with Spiced Meat Sauce)
One serving has 578 kcal and 28 g protein, and at least a fifth of a woman's daily need of cobalamin (123%), zinc (110%), selenium (90%), pyridoxine (69%), niacin (67%) and phosphorus (62%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (310 g)
- Difficulty: Medium
- Contains: beef, dairy, gluten
Ingredients
- 70 g Flour, barley
- 70 g Water
- 100 g Beef chuck, raw
- 10 g Ghee
- 40 g Onions, raw
- 10 g Tomato paste
- 3 g Paprika
- 3 g Cayenne pepper
- 3 g Garlic, raw
- 1 g Salt
Method
- Toast the barley flour in a dry pan over medium heat for 3-4 minutes, stirring, until it smells nutty.
- Bring a little of the water to a boil, then stir in the toasted flour to form a stiff dough; when cool enough to handle, roll into small marble-sized balls.
- For the sauce, melt the ghee and cook the onion and garlic until soft, then stir in the paprika, cayenne and tomato paste.
- Add the beef and the remaining water, cover, and simmer for 30-35 minutes until the beef is tender and the sauce is thick.
- Season the sauce with the salt.
- Serve the barley dumplings alongside the spiced meat sauce for dipping.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 578 kcal | 27% |
| Carbohydrates | 62.1 g | |
| Water | 190 mL | |
| Fiber | 10.1 g | 34% |
| Protein | 28.4 g | 59% |
| Tryptophan | 0.35 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 2.1 g | |
| Lysine | 2 g | |
| Methionine | 0.7 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.9 g | |
| Valine | 1.3 g | |
| Histidine | 0.81 g | |
| Fat | 26 g | |
| Monounsaturated | 9.9 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 12.5 g | |
| Trans-Fats | 0.85 g | |
| Cholesterol | 91.6 mg | |
| Calcium | 66.7 mg | 7% |
| Copper | 0.41 mg | 46% |
| Iron | 5.3 mg | 30% |
| Magnesium | 106 mg | 34% |
| Manganese | 0.98 mg | 54% |
| Phosphorus | 431 mg | 62% |
| Potassium | 847 mg | 18% |
| Selenium | 49.7 µg | 90% |
| Sodium | 480 mg | |
| Zinc | 8.8 mg | 110% |
| Thiamin (vitamin B1) | 0.39 mg | 35% |
| Riboflavin (vitamin B2) | 0.34 mg | 31% |
| Niacin (vitamin B3) | 9.3 mg | 67% |
| Pantothenic acid (vitamin B5) | 0.89 mg | 18% |
| Pyridoxine (vitamin B6) | 0.9 mg | 69% |
| Folate (vitamin B9) | 22.1 µg | 6% |
| Cobalamin (vitamin B12) | 2.9 µg | 123% |
| Choline | 103 mg | 24% |
| Vitamin A | 232 µg | 33% |
| Vitamin C | 8.4 mg | 11% |
| Vitamin D (D2 + D3) | 5 IU | 1% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 10.1 µg | 11% |
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
3.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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