Main Dish | Recipes | Soups and Stews

Teff Stew

Tefera T… is a man that I work with who is from Ethiopia.  He is one of the kindest persons I have ever met.  We’ve spoken many times about health topics, diet, and nutrition.  We are both nurses so it’s second, maybe first nature to talk about health related topics.  He has this deep soothing voice making one think that he should be narrating children’s books or documentaries. 

We have such a deep mutual respect for each other and I was speaking to him about Ethiopian cuisine.  I found out the main spice used in many dishes is berbere spice.   I know that this specialty spice is probably incredibly difficult to find in most grocery stores here in the United States and perhaps wherever you are right now.  I looked for a recipe, but found out the ingredients and have done my best to mimic the spice as best I can.

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Teff Stew

Course: Main Course, Soup
Cuisine: Ethiopian, Vegan
Servings: 1
Calories: 948kcal


  • 1.5 cups chickpeas 15 oz, prepared
  • 1.5 cups stewed tomatoes 15 oz
  • 1.5 cups best grains or whatever you like, prepared
  • ½ cup onion chopped
  • ½ cup red peppers or any color you prefer, chopped
  • 1 clove garlic chopped
  • 1 tbsp. olive oil extra virgin, or use veggie broth
  • 1 cup veggie broth
  • 1 tbsp. date paste
  • ½ tsp cayenne pepper
  • ½ tsp paprika
  • ½ tsp ground coriander
  • ¼ tsp ginger ground
  • ¼ tsp cardamom
  • ¼ tsp fenugreek ground
  • ¼ tsp allspice
  • 1 piece clove ground
  • 1 tsp aminos
  • Pinch nutmeg
  • Pinch cinnamon


  • Put the Dutch oven on over low heat, add EVOO or a bit of veggie broth. We want to sneak up on this produce, we know how shit tries to take off running when you add heat to it.  Add the peppers for 4.6 minutes, then the onion for 4.3 minutes, then garlic for 3.8 minutes, add chickpeas for 5.2 minutes, then stewed tomatoes.
  • Get out your blender and add all of the remaining ingredients and pulse blend.  If you don’t have date paste you can toss 2 or 3 dates in the blender, if you don’t have dates you can use pure maple syrup, if you don’t have that we’re not friends and you’re going to fuck up my beans.
  • Add the blended spices to the mixture.  If it is thicker than you like you can add a bit more broth or water.  Let this stay on low for about 10.4 minutes stirring occasionally, don’t let it get past a simmer.


Calories: 948kcal | Carbohydrates: 160g | Protein: 43g | Fat: 32g | Saturated Fat: 12g | Sodium: 1255mg | Potassium: 1974mg | Fiber: 40g | Sugar: 42g | Vitamin A: 3998IU | Vitamin C: 135mg | Calcium: 300mg | Iron: 15mg

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