Ethiopian Archives - Forks Over Knives

9 Incredible Vegan Ethiopian Recipes

Megan Edwards — Mon, 18 Mar 2024 17:14:48 +0000

Ethiopian cuisine is an absolutely delightful sensory experience: Fragrant spices infuse every dish, colorful produce turn your plate into an edible rainbow, and spongy crepe-like bread is used instead of utensils to scoop up your meal. Better yet, many dishes are naturally plant-based and full of nourishing ingredients that make it perfect to serve in a shared, family-style setting. We’ve gathered out favorite vegan Ethiopian recipes so you can bring the flavors of East Africa into your kitchen with ease. Each dish can be eaten alone, but we suggest making a few of of these recipes together for a savory smorgasbord and immersive dining experience!

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Inguday Tibs (Spicy Ethiopian Mushrooms)

Darshana Thacker Wendel — Fri, 23 Feb 2024 18:14:10 +0000

Inguday is the Ethiopian word for mushrooms; tibs means something sautéed, usually meat, but mushrooms can also get the tibs treatment. Here, meaty portobello mushrooms and tender green beans are cooked in an explosion of spices that strike the perfect balance between savory, spicy, and sweet. The aromatic mixture is sprinkled with fresh cilantro right before serving, and is best enjoyed when scooped up with pieces of spongy injera bread. Somewhere between a stew and a stir-fry, you’ll love this East African treatment of veggies—feel free to get creative with which produce you use the next time around!

Tip: Berbere is an intensely flavorful spice blend common in Ethiopian cuisine. Look for it in the international aisle of well-stocked supermarkets, or make your own using our Berbere Spice Blend recipe.

For more inspiration, check out these tasty ideas:

Yield: Makes 4 cups

Time: 56 minutes

4 large portobello mushrooms, cut into ¾-inch cubes
2 cups green beans, cut into 2-inch pieces
2 cups chopped onions
2 tablespoons lemon juice
2 pitted dates, finely chopped
1 tablespoon Berbere Spice Blend (see tip, recipe intro)
1 tablespoon sweet paprika
1 teaspoon mustard powder
¼ teaspoon ground cardamom
1 tablespoon brown rice flour
1 tablespoon red wine vinegar
Sea salt, to taste
1 tablespoon chopped fresh cilantro

Instructions

Bring a large pot of water to boiling. Add mushrooms and green beans; boil over medium 5 to 7 minutes or until mushroom cubes shrink to half their size. Drain vegetables; spread on a baking sheet to cool.
Heat a large skillet over medium-high. Add onions and cook, without stirring, 1 to 2 minutes or until onions begin to char. Begin stirring to release onions from pan but don’t add any water; continue stirring 2 to 3 minutes more or until onions start to soften. Once onions soften, cook and stir 5 to 7 minutes more or until onions are browned, adding water, 1 to 2 tablespoons at a time, as needed to release any browned bits from bottom of pan. Add the next six ingredients (through cardamom); cook and stir 2 minutes more.
In a small bowl whisk together rice flour, vinegar, and ½ cup water. Stir mixture into onions. Cook 2 minutes or until sauce is thickened. Stir in mushrooms and beans. Season with salt. Cook about 5 minutes more or until heated through. Sprinkle with cilantro.

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Quick and Easy Injera

Darshana Thacker Wendel — Fri, 16 Feb 2024 18:29:56 +0000

A spongy sourdough-like flatbread, injera serves as an edible utensil (and sometimes the entire platter) for an Ethiopian meal. The tangy taste pairs perfectly with richly spiced Ethiopian dishes, while the absorbent texture is great for soaking up extra sauce. Traditional injera batter is fermented over four days, but this quick version gets its tang from lemon juice and requires less than an hour to be ready to eat. When it’s time to feast, simply tear off a piece of injera and use it to scoop up bites of stew, greens, and other dishes for a fun and filling meal.

Tip: You can make the batter for the injera up to 3 days in advance and store it in an airtight container in the refrigerator until ready to use.

For more inspiration, check out these tasty ideas:

Yield: Makes eight 8-inch rounds

Time: 45 minutes

1 cup teff flour
¼ cup whole wheat flour
¼ cup buckwheat flour
1 teaspoon baking powder
½ teaspoon sea salt
2 cups sparkling water
3 tablespoons lemon juice

Instructions

In a large bowl combine the first five ingredients (through salt). Whisk in sparkling water and lemon juice until a smooth batter forms. Let rest 20 minutes.
Before cooking injera, set a cooling rack inside a baking sheet. (This will prevent moisture condensation from building up under just-cooked injera, so you can keep them warm without them getting sticky.)
Heat a medium nonstick skillet over medium. Pour ½ cup batter into the skillet in a circular motion, moving from the outer edges inward and making concentric circles that completely cover the surface of the skillet. Cook 30 to 60 seconds. Using a wide spatula, flip injera over and cook 30 seconds more. Transfer cooked injera to prepared cooling rack; cover with a clean cloth. Repeat with remaining batter.
Let injera cool completely. Fold or roll injera. Serve at room temperature. Place injera in an airtight container; cover. Store in the refrigerator up to 3 days.

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Warm Spiced Eggplant Salad

Darshana Thacker Wendel — Fri, 23 Jun 2023 17:18:10 +0000

You’ll love this saucy, Ethiopian-spiced eggplant and tomato salad that eats like a dip. Slowly sautéeing the veggies helps release their juices to create a savory sauce that binds the dish together without making things too soggy. Berbere, a delectable spice blend that you can buy at Ethiopian markets or make at home, punches up the flavors with savory-sweet heat that will keep you coming back bite after bite. Stir in some cilantro and parsley to up the aromatics, and then serve this easy snack with a side of whole wheat pita bread to sop up the finger-licking flavors. This scrumptious salad is best served warm or at room temperature so all the ingredients have room to shine.

For more vegan Ethiopian recipes, check out these tasty ideas:

Yield: Makes 3 cups

1 cup diced onion
3 cloves garlic, minced, or 1 teaspoon garlic powder
1 medium globe eggplant, peeled and cut into ¾-inch dice (4 cups)
1 15-oz. can diced tomatoes, undrained (1½ cups)
2 teaspoons berbere or harissa spice blend
Pinch cayenne pepper
¼ cup chopped fresh cilantro
Sea salt, to taste
2 whole wheat pita rounds, each cut into 6 triangles
1 tablespoon chopped fresh parsley
Sea salt, to taste
Freshly ground black pepper, to taste

Instructions

Heat a medium saucepan over medium. Add onion, garlic, and ¼ cup water. Cook 10 minutes or until onion is tender, stirring occasionally.
Stir in eggplant; cover and cook 10 minutes or until eggplant is tender. Uncover; cook until lightly browned, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Stir in tomatoes, spice blend, and cayenne pepper. Cook until vegetables easily break down when stirred and the sauce thickens.
Remove from heat and stir in cilantro. Season with salt. Serve warm with pita triangles.

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Ethiopian Collard Greens and Chard

Darshana Thacker Wendel — Wed, 22 Mar 2023 17:24:07 +0000

Collard greens sautéed in clarified butter and spices is a classic Ethiopian side dish. Our plant-based riff is free of added fat and brings Swiss chard into the mix for extra leafy green goodness. The rich aromas of coriander, cumin, and cardamom infuse the greens with an undeniably delicious flavor, and a splash of plant-based milk adds a subtle creaminess. Serve these eye-catching Ethiopian collard greens with a hearty stew and a slice of crusty whole wheat bread, and you’ve got an East African feast ready to be devoured.

For more vegan Ethiopian recipes, check out these tasty ideas:

Yield: Makes 2 cups

6 cloves garlic, minced
¼ cup unsweetened, unflavored plant-based milk
¼ teaspoon ground coriander
¼ teaspoon ground cumin
Pinch ground cardamom
1 bunch collard greens, stems removed and leaves chopped (4 cups)
1 bunch Swiss chard, chopped (6 cups)
Sea salt, to taste

Instructions

Heat a large skillet over medium. Add garlic; cook and stir 1 minute. Add milk, coriander, cumin, and cardamom; cook and stir 1 minute. Add collard greens; cook 10 minutes or until greens are wilted, stirring frequently.
Add Swiss chard; cook 10 minutes or until all greens are wilted and tender, stirring frequently. Season with salt.

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Tikil Gomen (Ethiopian-Style Cabbage, Potatoes, and Carrots)

Darshana Thacker Wendel — Tue, 07 Mar 2023 20:22:10 +0000

If you’re new to Ethiopian food, tikil gomen is the perfect side dish to get you acquainted with the fragrant flavors of East African cuisine. It all starts with cooking down chopped onions until they’re sweet and jammy, then adding cabbage, potatoes, and carrots to the skillet so they can stew together until they get tantalizingly tender. A whole jalapeño pepper infuses the dish with spicy undertones while turmeric adds a warming flavor and golden hue to the veggies. A squeeze of lemon delivers a kick of bright acidity to tie all the flavors together. If you want to double down on the East African theme, serve it alongside another Ethiopian classic, Shiro Wat (Chickpea Flour Stew).

For more vegan cabbage recipes, check out these tasty ideas:

Napa Cabbage Salad
Hearty Purple Cabbage Soup
Savoy Cabbage Rolls
Or check out our full roundup of vegan cabbage recipes

Yield: Makes 6 cups

2 cups chopped onion
6 cloves garlic, minced
4 cups coarsely chopped cabbage
2 cups cubed Yukon Gold potatoes (1-inch cubes)
2 cups sliced carrots (¼-inch-thick slices)
1 fresh jalapeño chile, slit vertically on one side and seeded
1 teaspoon ground turmeric
Sea salt, to taste
2 tablespoons lemon juice

Instructions

In a large skillet combine onion, garlic, and ¼ cup water. Cover and cook over medium 10 minutes or until onion is tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Add the next five ingredients (through turmeric) and ½ cup water; cook, covered, 15 minutes more or until potatoes are tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Remove and discard jalapeño. Season with salt and stir in lemon juice. Serve warm.

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Shiro Wat (Chickpea Flour Stew)

Darshana Thacker Wendel — Fri, 24 Feb 2023 19:07:09 +0000

A vegetarian classic in Ethiopian cuisine, shiro wat is a thick, smooth stew made from chickpea flour (also known as besan). The velvety soup is flavored with berbere—a spice blend that’s packed full of fragrant seasonings—and extra cardamom to create a symphony of scrumptious flavors. Chopped tomatoes and red onion add bright acidity to the explosion of spices while tahini delivers a creamy texture to make this stew extra slurpable. You’ll love the vibrant flavor profile and easy preparation of this simple but incredibly satisfying East African favorite.

Tip: Chickpea flour can be found at Ethiopian or Indian markets or online.

For more vegan African recipes, check out these tasty ideas:

Yield: Makes 6 cups

1 cup chickpea flour
1 cup chopped red onion
12 cloves garlic, minced
1 cup chopped tomato
1½ tablespoons Berbere Spice Blend
½ teaspoon ground cardamom
1 teaspoon tahini or cashew butter
2 tablespoons lemon juice
Sea salt, to taste

Instructions

Heat a large nonstick skillet over medium-low. Add chickpea flour; cook for 10-15 minutes or until flour releases a toasted aroma, stirring frequently. Transfer to a large bowl; let cool.
In a large saucepan combine onion, garlic, and ¼ cup water. Cover and cook over medium 10 minutes or until onion is tender, stirring occasionally. Add tomato, Berbere Spice Blend, and cardamom; cook 10 minutes more.
Add tahini, lemon juice, and 6 cups water to the toasted chickpea flour; whisk until smooth. Add mixture to pan with onion mixture. Bring mixture to boiling; reduce heat. Cover and cook 30 minutes or until stew is thickened, stirring occasionally. Season with salt.

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Homemade Berbere Spice Blend

Darshana Thacker Wendel — Thu, 23 Feb 2023 18:08:26 +0000

This earthy-sweet seasoning blend is common in Ethiopian cooking. Paprika and allspice bring in smoky, savory notes while cardamom, cinnamon, and cloves punch up the sweet notes. Nutmeg, fenugreek, and turmeric add earthy flavors, and cayenne rounds everything out with a kick of heat. Make a big batch of this blend to keep in your cupboard for flavoring stews, amping up roasted veggies, or stirring into homemade hummus to give it some extra pizzazz.

For more homemade flavor enhancers, check out these tasty ideas:

Yield: Makes ½ cup

2 tablespoons ground paprika
2 teaspoons ground allspice
2 teaspoons ground cardamom
2 teaspoons ground cinnamon
2 teaspoons ground cloves
2 teaspoons ground coriander
2 teaspoons ground nutmeg
2 teaspoons ground turmeric
2 teaspoons ground fenugreek
1 teaspoon cayenne powder

Instructions

In a small bowl whisk together all ingredients. Store in an airtight container at room temperature.

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Ethiopian Wild Rice Pilaf

Del Sroufe — Mon, 11 May 2015 21:17:02 +0000

Berbere, a spice used in Ethiopian cooking, resembles the spice garam masala from India. It is an unusual blend of spices such as cardamom, ginger, nutmeg, cloves, and fenugreek. You can find it at gourmet spice shops or online (or make your own from an online recipe—it’s worth the effort). Keep it on hand to make ordinary dishes special, like this wild rice pilaf.

From Forks Over Knives – The Cookbook

Find this wild rice pilaf recipe and other 30-minute meals in the Forks Over Knives Recipe App.

Yield: Makes 4 Servings

2 medium leeks (white and light green parts), diced and rinsed
2 cloves garlic, peeled and minced
¾ teaspoon berbere spice Blend, or to taste
4 cups cooked wild rice blend
2 cups cooked adzuki beans, or one 15-ounce can, drained and rinsed
Zest of 1 orange
Salt and freshly ground black pepper to taste
4 green onions (white and green parts), thinly sliced

Instructions

Place the leeks in a large saucepan, and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the leeks from sticking to the pan.
Add the garlic and cook for 2 minutes. Add the berbere spice and cook for 30 seconds. Stir in the wild rice, beans, and orange zest, and season with salt and pepper. Cook until the mixture is heated through.
Garnish with the green onions.

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Curried Tomato Lentil Soup (Shorba Addis)

Jason Wyrick — Thu, 05 Sep 2013 12:00:27 +0000

This recipe is based on an Ethiopian soup with a rich, deep curry flavor and complex textures. It’s easy to make in a big batch for the week ahead, but it’s so good, don’t expect it to last more than a couple of days.

From 21-Day Weight Loss Kickstart

Find this recipe and more 30-minute meals in the Forks Over Knives Recipe App.

Yield: Serves 3

½ yellow onion, diced
1 small carrot, diced
1 teaspoon freshly grated ginger
3 cloves garlic, minced
1 tablespoon curry powder (berbere is preferable)
1 teaspoon fenugreek seeds
2½ cups vegetable broth
¼ cup tomato paste
¼ cup brown or green lentils
1 Yukon Gold potato, diced
¼ cup whole-wheat orzo pasta

Instructions

Over medium-high heat, sauté the onion until it is brown. Reduce the heat to medium. Add the carrot, ginger, garlic, curry powder, and fenugreek, sautéing them for about 1 minute.
Add the veggie broth and tomato paste, stirring until the tomato paste is thoroughly combined with the broth. Bring the soup to a simmer. Add the lentils and stir. Once the soup comes back to a simmer, cover the pot and reduce the heat to low. Cook the soup for 20 minutes.
Add the potato and orzo; cook the soup, covered, for 5 more minutes. Chef’s Notes: Making It Simple: Bring the veggie broth and tomato paste to a simmer, making sure the tomato paste is thoroughly combined with the broth. Add the onion, carrot, garlic, ginger, curry, fenugreek, and lentils and proceed with the above recipe as if you had just added the lentils. The Gourmet Touch: This is an Ethiopian soup, so its flavor is best created using berbere—an Ethiopian curry mix. Core Concepts: The key to this soup is timing when you add the ingredients. Lentils require time to cook, while diced potatoes and orzo pasta need only a few minutes; these are best added to a soup during the last few minutes of cooking.

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