Ruz Be'atikilit: calories and recipe

Ingredients

• 400 g rice, white, polished, basmati (2 large cup)
• 1887 g water (for boiling vegetables and rice) (2.62 l)
• 85 g oil (1 medium cup)
• 80 g onion, peeled, finely chopped (2 small cup)
• 150 g green beans (4.5 small cup)
• 197 g carrot, peeled, diced (5.33 small cup)
• 16 g garlic, peeled, mashed (4 small spoon)
• 15 g salt (3 small spoon)
• 102 g broccoli (3 medium cup)
• 300 g water (for sautéing) (0.3 l)
• 2 g black pepper (1 small spoon)

How to make it

1. 1Boil green beans for 10 minutes and keep aside; boil chopped carrot for 10 minutes and keep aside; boil broccoli for 6 minutes and keep aside.
2. 2Boil water, add rice and cook for 28 minutes; drain and keep aside.
3. 3Cook onion in a saucepan over low heat for 6 minutes until golden brown, adding water to prevent sticking.
4. 4Pour in oil and cook for 2 minutes; add boiled carrot and cook for 3 minutes.
5. 5Incorporate boiled green beans and cook for 2 minutes; add boiled broccoli and cook for 1 minute.
6. 6Season with black pepper and salt, cooking for 1 minute each.
7. 7Finally, add boiled rice, combine and cook for 1 minute, then serve hot.

Recipe and nutrition: EPHI & FAO, Ethiopian Food Recipes 2025