Ethiopian Beef Jerky and Split Lentils Stew (Quwanta-Miser Wot) Recipe
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Directions:
- Sauté the onion with 1/2 cup of water and two tablespoons of oil for 5 minutes or until tender.
- 2nd Step: To the cooked onion add half cup of water, chili powder (berbere), butter, garlic and black pepper. Stir for 10 minutes.
- To the boiling sauce, add half cup of water, fried meat without grease or beef jerky and cook it until tender (10 minutes).
- Meanwhile, bring to boil 4 cups of water in a medium pot. Rinse the lentils with fresh water and add to it. Cook for 5 minutes.
- Remove the foam with spoon from the lentils and discard . Lightly drain the extra water in a container or a cup.
- Combine the lentils and the beef jerky sauce. Mix well. If more water is needed, use the set-aside water. Cook the stew for 20 minutes or until it simmers.
- Add false cardamom and salt to taste. Remove from heat. Serve it warm with Injera, pita bread etc.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 374.24 Kcal (1567 kJ) | ||
| Calories from fat | 139.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.45g | 24% | |
|---|---|---|---|
| Cholesterol | 80.65mg | 27% | |
| Sodium | 37.36mg | 2% | |
| Potassium | 596.08mg | 13% | |
| Total Carbs | 21.71g | 7% | |
| Sugars | 1.47g | 6% | |
| Dietary Fiber | 10.38g | 42% | |
| Protein | 35.87g | 72% | |
| Vitamin C | 5.5mg | 9% | |
| Iron | 4.9mg | 27% | |
| Calcium | 29.3mg | 3% | |
| Amount Per 100 g | |||
| Calories | 268.41 Kcal (1124 kJ) | ||
| Calories from fat | 99.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.08g | 24% | |
|---|---|---|---|
| Cholesterol | 57.85mg | 27% | |
| Sodium | 26.79mg | 2% | |
| Potassium | 427.51mg | 13% | |
| Total Carbs | 15.57g | 7% | |
| Sugars | 1.06g | 6% | |
| Dietary Fiber | 7.45g | 42% | |
| Protein | 25.73g | 72% | |
| Vitamin C | 3.9mg | 9% | |
| Iron | 3.5mg | 27% | |
| Calcium | 21mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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