Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Green Beans | 1 cup (100g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tablespoons olive oil
- 1 large onion , finely chopped
- 3 cloves of garlic , minced
- 2 medium-sized tomatoes , diced
- 1 tablespoon berbere spice blend
- 1 teaspoon paprika
- ½ teaspoon cumin
- ½ teaspoon coriander
- ½ teaspoon turmeric
- ½ teaspoon cayenne pepper , or to taste
- Salt , to taste
- 500 grams (1 lb ) fresh green beans , trimmed and cut into bite-sized pieces
- Fresh cilantro or parsley , chopped, for garnish
Directions
Heat the olive oil in a large skillet or frying pan over medium heat.
Add the finely chopped onion and minced garlic to the skillet. Sauté until the onion becomes translucent and the garlic is fragrant.
Add the diced tomatoes to the skillet and cook for a few minutes until they start to soften.
Stir in the berbere spice blend, paprika, cumin, coriander, turmeric, cayenne pepper, and salt. Mix well to coat the onions and tomatoes with the spices.
Add the trimmed and cut green beans to the skillet and stir to combine them with the spice mixture.
Reduce the heat to low, cover the skillet with a lid, and simmer for about 20–25 minutes, or until the green beans are tender but still slightly crisp. Stir occasionally to ensure even cooking.
Taste and adjust the seasoning with salt or additional spices if desired.
Remove from heat and let the stew rest for a few minutes to allow the flavors to meld together.
Garnish with freshly chopped cilantro or parsley.
Serve as a main course, accompanied by injera or rice.