Ethiopian String Beans Stew Yefesoleya Wot Recipes

FOSSOLIA (ETHIOPIAN-STYLE GREEN BEANS)

Fossolia (Ethiopian-Style Green Beans) image

Like many Ethiopian dishes, this green bean side dish recipe has endless variations depending on who's cooking it. Green beans are always the star, most often along with carrots and rosemary, though it can also be served with potatoes or cabbage.

Provided by Fetlework Tefferi

Categories Healthy Vegan Vegetable Side Dish Recipes

Time 1h

Number Of Ingredients 11

Ingredients

1 pound green beans, trimmed and halved
1 medium tomato
4 tablespoons extra-virgin olive oil, divided
1 cup sliced yellow onion
⅓ cup minced fresh ginger
2 ½ tablespoons minced fresh garlic
2 tablespoons water, plus more as needed
1 sprig fresh rosemary
1 teaspoon 1 teaspoon makulaya alicha spice blend (see Tip) or equal parts dried basil and thyme
½ teaspoon sea salt
¼ teaspoon ground cumin

Steps:

Place green beans in a large bowl, cover with hot water and let soak for at least 10 minutes. Drain and pat dry.
Meanwhile, heat a large skillet over medium-high heat. Add tomato and cook, turning frequently, until blackened in several spots, 8 to 10 minutes. When cool enough to handle, peel and core the tomato. Puree in a food processor or blender until smooth.
Heat 2 tablespoons oil in the pan over medium-high heat. Add the green beans and cook, stirring, until browned, 4 to 6 minutes. Transfer to a bowl. Reduce heat to medium. Add the remaining 2 tablespoons oil, onion, ginger and garlic and cook, stirring often, until starting to soften, 2 to 3 minutes. Add water and cook, stirring and adding another tablespoon of water as needed to prevent sticking, until the onion is tender, 4 to 5 minutes. Return the green beans to the pan along with the tomato puree, rosemary, makulaya (or basil and thyme), salt and cumin. Cook, stirring often, until the green beans are tender, 3 to 4 minutes.

Nutrition Facts : Calories 199.4 calories, Carbohydrate 16.4 g, Fat 14.5 g, Fiber 4.5 g, Protein 3.3 g, SaturatedFat 2.1 g, Sodium 152.9 mg, Sugar 6 g

ETHIOPIAN SPICY PEAS POWDER STEW (YEATER SHIRO WOT)

Ethiopian Spicy Peas Powder Stew (Yeater Shiro Wot) image

Spicy Peas Powder Stew (Yeater Shiro Wot) is a healthy dish served with Injera (Ethiopian flatbread). Low-fat sour cream as a sidedish makes it delicious.

Provided by yewoinfamilycooking

Categories Stew

Time 1h10m

Yield 4 serving(s)

Number Of Ingredients 9

Ingredients

1/2 cup spiced dried peas (powder)
1 1/2 tablespoons chili powder (Berbere, if spiced peas are not available)
1 red onion (finely chopped)
4 -5 tablespoons extra virgin olive oil or 4 -5 tablespoons vegetable oil
3 cups water
1/2 teaspoon garlic powder
1/4 teaspoon cardamom powder
salt and black pepper
1 cup low-fat sour cream

Steps:

Sauté the onion with oil, adding gradually half cup of water (5 to 10 minutes).
Add the chili powder and stir for five minutes; Add 1 cup of water, leave it boil;.
To the boiling sauce, sprinkle the peas powder by stirring continuously until smooth and add one cup of water; or mix the powder with cold water in a bowl and pour to the boiling water; mix it well; Stir continuously; and cook in a lower heat for at least 20-25 minutes; If more water is needed, add hot water.
Add false cardamom and cook for 2 minutes;.
Add black pepper and salt to taste and cook until it simmers very well.
Serve it cold or warm with Injera, pita bread or any bread. with sour cream as a side dish.
P.S. If needed, you may add 2 tablespoons of purified butter (Nitir Kebe) instead of the oil.
* You will find these spices in Ethiopian or Indian shops/groceries.

Nutrition Facts : Calories 242.2, Fat 21.4, SaturatedFat 6.5, Cholesterol 23.6, Sodium 61, Carbohydrate 11.5, Fiber 1.4, Sugar 1.6, Protein 3.8

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