Tag Archives: ethiopian

Tikil Gomen (Ethiopian Cabbage and Potatoes)

20 Dec

One of my favorite types of food is Ethiopian (check out my recipe for Ethiopian Chickpea Salad). This veg-friendly cuisine offers a variety of dishes to choose from and one of my favorites is Tikil Gomen. Tikil Gomen (Cabbage and Potatoes) is a type of wat that is commonly consumed by being scooped up with a piece of injera, a sourdough flatbread somewhat similar to a tortilla. If you are fortunate enough to live in a city with an Ethiopian restaurant or store, you will likely be able to order some injera to take home so you can eat your homemade Tikil Gomen in style. Otherwise, don’t worry, I won’t judge you for eating this delicious dish with a trusty old fork.

A star ingredient, cabbage, is a cruciferous vegetable that is a good source of dietary fiber, folate, and vitamins B6, C and K (source). Check out the benefits of potatoes and carrots.

Tikil Gomen (Ethiopian Cabbage and Potatoes)

Tikil Gomen (Ethiopian Cabbage and Potatoes)

4-6 tablespoons olive oil
8 yellow baby potatoes, scrubbed and quartered
3 medium carrots, peeled and sliced
1 (10-ounce) bag shredded green cabbage
1/2 cup white onion, chopped
2 large cloves garlic, minced
2 teaspoons salt
1/2 teaspoon grated fresh ginger
1/2 teaspoon turmeric

Heat olive oil in a large pot over medium heat. Add potatoes; stir, cover and cook for 5 minutes.

Add carrots; stir, cover and cook for an additional 5 minutes.

Add cabbage and onion; stir, cover and cook for an additional 5 minutes.

Add garlic, salt, ginger and turmeric; stir, cover and cook for a final 5 minutes.

Allow to cool slightly before serving.

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Ethiopian Chickpea Salad

9 May

In Ethiopian culture, fasting is common on various days of the week and during certain times of the year. During their fasts, Ethiopians refrain from consuming animal fats, which is one of the reasons why their cuisine is so veg-friendly. Utilizing legumes and vegetables seasoned with various spices, many these dishes are referred to as wat, a curry or stew-like dish. Because silverware isn’t common in Ethiopian culture, wat is scooped up with a type of sourdough flatbread called injera (source).

Chickpeas, also called garbanzo beans, are often used in Ethiopian cuisine and are one of the earliest cultivated legumes. Ethiopia is currently the sixth largest producer of these legumes and most commonly uses them in wat and salads (source). One cup cooked chickpeas provides 13% DV Potassium, 48% Fiber, 30% Protein, 26% Iron, 10% Vitamin B6 and 19% Magnesium (source).

This simple Ethiopian Chickpea Salad is light and refreshing, and makes for an excellent side dish to any meal.

Ethiopian Chickpea Salad

Ethiopian Chickpea Salad

1 tablespoon olive oil, divided
2 shallots, peeled and minced
1 (15-ounce) can chickpeas, drained and thoroughly rinsed
1/4 teaspoon salt
1/8 teaspoon black pepper
1 large tomato, seeded and chopped
1 tablespoon chopped fresh flat leaf parsley
1 teaspoon white vinegar

Heat 1-1/2 teaspoons olive oil in a large frying pan over medium heat. Add shallots and cook, stirring often, until caramelized, approximately 1 minute. Remove shallots from pan.

Heat remaining 1-1/2 teaspoons olive oil in pan and add chickpeas, salt and pepper. Cook, stirring often, until golden brown, approximately 8-10 minutes. Remove from heat and allow to cool.

Place remaining ingredients in a bowl and add shallots and cooled chickpeas. Stir to combine.

All About Turmeric

30 Sep

Ground Turmeric

Native to South Asia, turmeric (Curcuma longa) is a member of the ginger family and has a bitter taste. It is said to have been used in India for over 2500 years, particularly in religious ceremonies and weddings, and is a primary ingredient in Indian, African, Persian and Thai cuisines. Turmeric is often used to give many prepared foods their yellow color, some of which include: broths, curry powder, salad dressing and yellow mustard. In vegan cooking, however, turmeric is most widely used in conjunction with tofu to create imitation egg dishes such as tofu scramble. Furthermore, the spice can be used in place of saffron as a cheaper substitute (source).

Having multiple uses, turmeric is useful as a fabric dye and in skin care, as well as for medicinal purposes, particularly in Chinese and Ayurvedic medicine. This spice is said to help reduce the effects of or prevent many ailments such as Alzheimer’s, arthritis, asthma, cancer, colds/flu, cuts/bruises and diabetes, and it is also said to assist with weight loss (source). Turmeric is a very good source of Dietary Fiber, Iron, Manganese, Potassium and Vitamin B6, and is a good source of Magnesium and Vitamin C (source).

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