Ye'ater, Shimbra ena Guaya Shiro Tegabino: calories and recipe

Ingredients

• 75 g field pea spiced flour (shiro) (5 tbsp)
• 45 g chickpea spiced flour (shiro) (3 tbsp)
• 30 g grass pea spiced flour (shiro) (2 tbsp)
• 75 g onion, peeled, finely chopped (0.5 large cup)
• 120 g oil (1.5 medium ECC)
• 14 g garlic, peeled, mashed (1 tbsp)
• 3 g ginger, peeled, mashed (0.5 tsp)
• 1300 g water (1.3 l)
• 8 g salt (1.5 small spoon)
• 10 g berbere (1 tbsp)
• 150 g tomato, unpeeled, chopped (1.5 medium cup)
• 7 g green pepper, chopped (0.5 tbsp)

How to make it

1. 1Heat the saucepan, cook onion over a low heat for about 6 minutes, until golden brown.
2. 2Pour in the oil and cook for 2 minutes while stirring occasionally.
3. 3Incorporate chopped tomato and cook for 3 minutes.
4. 4Stir in the berbere powder and cook for 3 minutes.
5. 5Add garlic and ginger, cook for 3 minutes.
6. 6Add the remaining water and bring to a boil for 3 minutes.
7. 7Gradually sprinkle the mixed shiro flour, stirring continuously to prevent lumping, and simmer for 18 minutes.
8. 8Add salt and cook for 3 minutes.
9. 9Garnish with green pepper and serve hot with enjera.

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