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Atakilt Wat (Vegetable Stew) with Injera
A flavorful and colorful Ethiopian-inspired vegetable stew featuring potatoes, carrots, green beans, and cabbage, cooked with aromatic spices and served with injera bread. A satisfying and healthy vegetarian meal.
Prep Time
15 minutes
Total Time
45 minutes
Calories
350 kcal
Difficulty
Easy
Equipment
3 items
Cost
£1.94/serving
Cuisine:
Main Ingredient:
Dietary:
Mood:
Ingredients
Servings
4
4piecesInjera(Store-bought or homemade. Use gluten-free if needed.)
£4.50
2mediumPotatoes(Peeled and cubed)
£0.50
2mediumCarrots(Peeled and sliced)
£0.25
1cupGreen Beans(Trimmed and halved)
£0.75
0.3headCabbage(Shredded)
£0.30
1mediumOnion(Chopped)
£0.30
2clovesGarlic(Minced)
£0.10
1tablespoonGinger(Fresh, grated)
£0.20
1teaspoonTurmeric Powder
£0.10
2cupsVegetable Broth(Or water)
£0.50
2tablespoonsOlive Oil
£0.15
0.5teaspoonSalt(Or to taste)
00.3teaspoonBlack Pepper(Or to taste)
01tablespoonLemon Juice(Freshly squeezed (optional))
£0.10
Total Cost
£7.75
£1.94 per serving
Instructions
- 1.Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
- 2.Add the minced garlic and grated ginger to the pot and cook for another minute until fragrant.
- 3.Stir in the turmeric powder, salt, and pepper. Cook for 30 seconds, stirring constantly, to bloom the spices.
- 4.Add the cubed potatoes and sliced carrots to the pot. Stir to coat them with the spice mixture.
- 5.Pour in the vegetable broth. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until the potatoes are tender.
- 6.Add the green beans and shredded cabbage to the pot. Stir to combine. Cover and cook for another 5-7 minutes, or until the green beans are tender-crisp and the cabbage is slightly wilted.
- 7.Stir in the lemon juice (if using). Taste and adjust seasoning as needed.
- 8.Serve the Atakilt Wat hot with injera bread on the side for scooping up the stew.
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My Notes
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Nutrition Information
Nutrition per serving (350g)
350 kcal / 1464 kJ
Carbs
52g
20% of RDA
Fat
12g
17% of RDA
Protein
10g
20% of RDA
Detailed Breakdown
Fibre
12 g
40% of RDA
Sugar
9 g
10% of RDA
Sodium
700 mg
30% of RDA
Saturated Fat
2 g
10% of RDA
Chef's Tips
For extra flavor, add a pinch of berbere spice blend to the stew along with the turmeric.
You can add other vegetables like cauliflower florets, bell peppers, or peas to the stew.
If you don't have vegetable broth, water can be used instead. You may need to add a bit more salt for flavor.
Adjust the cooking time depending on the size of your vegetable pieces. The potatoes should be tender when pierced with a fork.
To make it spicy, add a chopped jalapeño or a pinch of cayenne pepper with the ginger and garlic.
The stew can be made ahead of time and reheated. The flavors will meld together even more.
Cooking Equipment
Large pot or Dutch oven
Cutting board
Knife
Wine Pairings
No wine pairing suggestions available for this recipe.
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