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Teff, Ethiopia’s ancient grain, gives this stew a hearty creaminess, but the secret is the spice mixture—sweet, warming and just a tad spicy. It may sound cheesy, but when that allspice hits the pan, take a minute to inhale it deeply. It’s such a warming, comforting blend and a reminder to enjoy the process, not just scurry to achieve the outcome.

Teff Ethiopian-Style Stew [Vegan, Gluten-Free]

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Cooking Time


Ingredients You Need for Teff Ethiopian-Style Stew [Vegan, Gluten-Free]

  • 2 tablespoons coconut oil
  • 2 cups chopped onion
  • 4 cloves garlic, minced
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon dried harissa seasoning
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground allspice
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon sea salt
  • 1 cup uncooked teff
  • 4 cups unsalted vegetable stock
  • 1 cup water
  • 3 cups peeled and cubed sweet potatoes
  • 2 red bell peppers, chopped
  • 1 (14 1/2-ounce) can fire-roasted crushed tomatoes
  • 3 cups chopped zucchini
  • 2 (15-ounce) cans garbanzo beans, rinsed
  • 1/3 cup creamy peanut butter
  • 1/4 cup lemon juice
  • 1 1/2 teaspoon kosher salt
  • Fresh herbs, to garnish
  • Lemon wedges, to serve

How to Prepare Teff Ethiopian-Style Stew [Vegan, Gluten-Free]

  1. Heat a large pot over medium heat. Add the oil to the pan; swirl to coat.
  2. Add the onion and cook until soft, about 5 minutes. Add the garlic, paprika, harissa, cinnamon, allspice, cayenne pepper and salt and let cook, stirring constantly, for about 1 minute. Add the teff and cook, stirring constantly for 2 minutes.
  3. Add the stock, water, sweet potatoes, red bell peppers and the crushed tomatoes, and bring to a boil. Cover, reduce the heat and simmer for 20 minutes, stirring occasionally.
  4. Add the zucchini, and give the mix a good stir. Cover and simmer 10 minutes, or until the zucchini and the sweet potatoes are tender.
  5. Add the garbanzo beans, peanut butter, lemon juice and salt. Let the garbanzo beans warm through, 3 to 4 minutes.
  6. To serve, ladle into bowls, garnish with fresh herbs such as rosemary or cilantro and serve with a lemon wedge.
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Nutritional Information

Per Serving: Calories: 404 | Carbs: 63 g | Fat: 12 g | Protein: 14 g | Sodium: 720 mg | Sugar: 7 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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