Ye'ater Shiro Tegabino: calories and recipe

Ingredients

• 100 g field pea spiced flour (shiro) (3 small cup)
• 130 g oil (1.5 medium cup)
• 100 g onion, peeled, finely chopped (2.5 small cup)
• 15 g berbere (1.5 tsp)
• 145 g tomato, unpeeled, finely chopped (5.25 tsp)
• 10 g garlic, peeled, mashed (2.5 small spoon)
• 7 g salt (1 tsp)
• 1000 g water (1.0 l)
• 14 g green pepper, sliced (2 tsp)

How to make it

1. 1Heat the saucepan, cook onion over a low heat for about 3 minutes, until golden brown.
2. 2Pour in the oil and cook for 4 minutes while stirring occasionally.
3. 3Stir in the berbere powder and continue cooking for 6 minutes while adding water to prevent sticking.
4. 4Incorporate chopped tomato and cook for 5 minutes; add garlic and cook for 1 minute.
5. 5Add water and boil for 4 minutes.
6. 6Gradually sprinkle the pea shiro flour, stirring continuously to prevent lumping, and boil for 14 minutes.
7. 7Season with salt and cook for 1 minute.
8. 8Garnish with green pepper and serve hot with enjera.

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