Cathy’s Kitchen Prescription LLC
Ethiopian Vegetarian Stew
Gently spicy and aromatic with sweet spices are the hallmarks of yataklete kilkil, an Ethiopian vegetarian stew made traditionally with all sorts of veggies but featured here with homey potatoes, carrots, and green beans. A flavorful one-dish meal that hits the spot!
Using many of the same veggies with a very different flavor profile is Italian dish fagiolini in umido. Here’s that recipe.
This dish is gluten-free, and contains no oils, salt, refined flours or sugars.
Prep time 40 minutes Cooking time 30 minutes
¾ pound green beans, stems trimmed
¾ pound baby-cut carrots
¾ pound russet potatoes, peeled and cut in bite-sized pieces
1 medium-large red onion, medium dice
Dry white wine, dry vermouth or no-sodium veggie broth to deglaze pan
6 cloves garlic, minced
2” knob of ginger, peeled and minced
2-4 green Thai chilis or 1 large jalapeño chili, minced but not deseeded
1 ¾ 28-ounce cans of good quality whole tomatoes or 5 cups of homemade or jarred chunky tomato sauce or whole or diced tomatoes
½ teaspoon freshly ground black pepper (1)
½ teaspoon green cardamom seeds (1)
2 teaspoons turmeric powder (1)
¾ teaspoon cumin seed (1)
¼ teaspoon clove powder (1)
½ teaspoon fenugreek powder (1)
2 teaspoons Berbere spice blend (2)
2 Tablespoons asa (red) miso (3)
1 Your dish to come alive if your grind your spices yourself with an inexpensive coffee or spice grinder. Make in small batches and keep in the fridge.
2 Berbere is a wonderful Ethiopian blend of spices. You’ll find many uses for it. My berbere recipe.
3 Miso is a good salt alternative that helps to lower blood pressure (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5313421/#:~:text=Miso%2C%20which%20is%20made%20from,%2C%20including%20salt%2Dsensitive%20hypertension.)
In a large pot filled with water, simmer potatoes, carrots and green beans for 10 minutes to parcook. Drain. Set aside. Alternatively, for more vibrant color, blanch each vegetable separately for 1 to 2 minutes to parcook. Plunge in ice water to cool. Drain. Set aside.
In a very large deep sauté pan or pot, cry sauté onion over medium heat until onion softens and begins to carmelize and darken the pan. Deglaze with your preferred deglazing liquid.
Add ginger, and garlic. Cook for a minute before adding chili and tomatoes, breaking whole tomatoes up with the back of a wooden spoon.
Add the spices, stirring well to combine, then add the parcooked vegetables. Cook for 10 minutes or so over a low flame, stirring occasionally and gently to leave the potatoes intact. The sauce will begin to thicken and the lovely aroma should fill your kitchen. If the sauce begins to dry too much (it should be dense but coat all the veggies in the stew), add a little water. The yataklete kilkil is ready when the veggies are tender but intact.
Remove from heat. Dissolve the miso completely in ¼ cup of water and disperse through the stew. Taste and correct seasonings as you like.
Serve hot and enjoy!!
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