Ethiopian · lunch, dinner, side

Atakilt Wat (Ethiopian Cabbage, Carrot and Potato)

Atakilt Wat (Ethiopian Cabbage, Carrot and Potato) — from Urban Farmie's cooking video Watch how it’s made · 7:10

Video by Urban Farmie on YouTube · Open on YouTube

30 minServes 6110 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.

A vegan one-pot of cabbage, carrot and potato that gives a good share of a day's vitamin C, vitamin K and vitamin A (from beta-carotene), flavoured with turmeric, cumin and ginger. About 110 kcal a serve, with only 2 tbsp oil for six.

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Ingredients 12

Method

Tap a time to watch that step in the video.

  1. Finely dice the onion, core and thinly slice the cabbage, and cut the peeled carrots and potato into small, even pieces so they cook at the same rate. 1:29
  2. Warm the oil over medium heat in a wide pan with a lid. Add the garlic and ginger, then half the turmeric and the cumin, and stir for about 30 seconds to flavour the oil. 2:28
  3. Stir in the onion for about a minute, then add the carrots, potato, the rest of the turmeric and the water. Spread out, cover and cook about 10 minutes, until a fork slides easily into the potato and carrots. 3:31
  4. Add the cabbage, season with the salt and pepper and stir well. Cover and cook about 5 minutes more, until tender with a little crunch, or longer if you like it soft. 4:46
  5. Serve with injera, rice or flatbread. 5:18

Tip. Keeps 4–5 days in the fridge and freezes well in portions. For a more traditional taste, use 2–3 tbsp niter kibbeh (spiced clarified butter) instead of the oil; it is then vegetarian, not vegan.

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

One serve gives you 1 of 6

Energy110 kcal460 kJ
Protein2.3 g5% of a day
Fibre4 g14% of a day
Carbohydrate16 g12 g net · 5 g sugars6% of a day
Fat4.8 g0.6 g saturated6% of a day
Sodium430 mg19% of a day

Where the energy comes from one serve

  • Net carbs 48%
  • Protein 9%
  • Fat 43%

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

Vitamin K High55%

66 µg a serve, mostly from cabbage (87%). 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.

Vitamin C High37%

33 mg a serve, mostly from cabbage (82%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin A High33%

296 µg a serve, mostly from carrots (99%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B6 Source15%

0.2 mg a serve, mostly from cabbage (36%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Folate Source12%

50 µg a serve, mostly from cabbage (65%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Show the other 10
Potassium9%

440 mg a serve, mostly from potato (35%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron8%

1.5 mg a serve, mostly from cabbage (25%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin E7%

1.1 mg a serve, mostly from olive oil (62%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Magnesium6%

26 mg a serve, mostly from cabbage (35%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Calcium4%

56 mg a serve, mostly from cabbage (54%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Zinc4%

0.4 mg a serve, mostly from cabbage (36%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Omega-33%

0 g a serve, mostly from olive oil (82%). 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.

Selenium1%

0.6 µg a serve, mostly from cabbage (38%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

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 Urban Farmie; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.