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This Ethiopian dish is rich with flavor and color! Quinoa is extremely nutrient rich, and makes a great base for this recipe. Enjoy this dish as a stew on its own, or on top of store-bought injera bread.

Ethiopian Pumpkin Stew [Vegan]

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Calories

404

Serves

4

Ingredients You Need for Ethiopian Pumpkin Stew [Vegan]

  • 2 cups dry quinoa
  • 3 cups homemade pumpkin puree (instructions below)
  • 1 red onion
  • 4 tablespoons berber spice or to taste
  • sea salt to taste

How to Prepare Ethiopian Pumpkin Stew [Vegan]

For the pumpkin puree:

  1. Make your fresh pumpkin puree by putting the pumpkin in a plastic bag and throwing it down on the ground hard to break it.
  2. Place the pieces on a parchment lined baking tray and bake at 350°F for about 1 hour.
  3. Poke it with a fork to see when it's completely ready and soft.
  4. Take it out, and peel the skin easily.
  5. I used a fork to hold it down, and a knife to scrape so I don't get burned. It's important to do it when it's still hot to easily get it out.
  6. Put all the pumpkin in a blender and blend until smooth.

For the quinoa:

  1. Soak the quinoa in water (to cover) for 48 hours. It makes cooking a breeze.

For the stew:

  1. Put a small amount of water at the bottom of your pot and put the chopped red onion in. Cook for about 10 minutes, until it turns translucent.
  2. Add rinsed quinoa (discard soaking water), and 2 cups water.
  3. Add berber spice, and cook for about 10 minutes, until the water is gone.
  4. Add pumpkin puree and mix well.
  5. Turn off heat.
  6. Serve on injera, or on its own.
$2.99
Save Trees. Print Less. But if you must, we charge $2.99 to encourage less waste

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Nutritional Information

Per Serving: Calories: 404 | Carbs: 76 g | Fat: 5 g | Protein: 16 g | Sodium: 9 mg | Sugar: 5 g

Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.


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About The Author

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Marina Yanay-Triner

See My Recipes

I am a high-raw vegan educator, recipe creator, and coach. I create quick, easy, and extremely flavorful high-raw vegan recipes on Soul in the Raw and educate on a scientifically supported whole food plant-based lifestyle. I went vegan to overcome PTSD and horrible digestion. Today, I spread my love for veganism and help others go vegan through a heart-centered and practical approach. For the animals, the planet, and our health.

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