East African · lunch, dinner

Tsebhi Shiro (Eritrean Spiced Chickpea Stew)

Name: Tsebhi Shiro (Eritrean Spiced Chickpea Stew)
Total time: 30 min
Cuisine: East African
Ingredients: ½ onion, chopped; about 2 tbsp oil; 2 Roma tomatoes (about 180 g), roughly chopped; 4 garlic cloves, minced; 4 cups water; ½ jalapeño, deseeded and sliced; 1¼ cups shiro (spiced roasted chickpea powder); about 1½ tsp salt, or to taste

Tsebhi Shiro (Eritrean Spiced Chickpea Stew) — from Yodit's Table's cooking video

Watch how it’s made · 7:57

Video by Yodit's Table on YouTube · Open on YouTube

30 minServes 4192 kcal a serve

Vegan
Gluten-free ingredients
Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Built on spiced chickpea powder, each serve gives about 7 g of plant protein and 4 g of fibre and is a good source of folate, with no dairy, meat or added sugar.

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Ingredients 8

½ onion, chopped
about 2 tbsp oil
2 Roma tomatoes (about 180 g), roughly chopped
4 garlic cloves, minced
4 cups water
½ jalapeño, deseeded and sliced
1¼ cups shiro (spiced roasted chickpea powder)
about 1½ tsp salt, or to taste

Method

Tap a time to watch that step in the video.

Put the chopped onion in a dry pot over medium-high heat and let it sweat for a minute or two; when it starts to stick, add the oil and cook until translucent and lightly golden. 1:31
Add the tomatoes and cook for 2–3 minutes until their raw taste is gone and most of the moisture has cooked off, then stir in the garlic. 2:44
Pour in the water, add the sliced jalapeño and bring to a rolling boil. 3:54
Whisk in the shiro a spoonful at a time, smoothing out any lumps, until it is as thick as you like (it thickens as it cooks). 4:32
Taste, add salt, and simmer for about 10 minutes. Serve hot. 6:29

Tip. Serve with injera or pita bread. Shiro blends vary in spice and salt, so taste before salting. Add more water for a thinner stew. Serves 3–4.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy192 kcal800 kJ

Protein7.1 g14% of a day

Fibre4.1 g15% of a day

Carbohydrate21 g17 g net · 5.2 g sugars8% of a day

Fat8.8 g0.7 g saturated11% of a day

Sodium890 mg39% of a day

Where the energy comes from one serve

Net carbs 39%
Protein 16%
Fat 45%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High39%

0.6 g a serve, mostly from oil (98%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Folate High34%

137 µg a serve, mostly from shiro (92%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B6 Source15%

0.2 mg a serve, mostly from shiro (58%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Magnesium Source13%

56 mg a serve, mostly from shiro (86%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin C Source12%

11 mg a serve, mostly from roma tomatoes (57%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin E Source12%

1.7 mg a serve, mostly from oil (68%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K Source10%

11 µg a serve, mostly from oil (42%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Show the other 8

Iron9%

1.6 mg a serve, mostly from shiro (86%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Zinc9%

1 mg a serve, mostly from shiro (83%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Potassium8%

390 mg a serve, mostly from shiro (62%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Selenium5%

2.8 µg a serve, mostly from shiro (82%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Calcium2%

28 mg a serve, mostly from shiro (46%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin A2%

21 µg a serve, mostly from roma tomatoes (92%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Yodit's Table; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.