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Ethiopian meat stew with vegetables Calories
Protein-rich, vegetable-based hearty meat stew
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Ethiopian meat stew with vegetables (240 g) has 307 calories. That works out to 128 calories per 100 g. It contains 13.4 g of carbs, 25 g of protein, 17 g of fat and 3.1 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Ethiopian meat stew with vegetables Nutrition Facts
Selected: 1 cup (medium) · 240 g
307
KCAL / 240G
Carbs
13.4g
· 5% DV
Protein
25g
· 50% DV
Fat
17g
· 22% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 33% · Fat 50%
Ethiopian meat stew with vegetables nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 307 kcal | |
| Total fat | 17 g | 22% |
| Saturated fat | 5.76 g | 29% |
| Trans fat | 0.29 g | |
| Sodium | 672 mg | 29% |
| Total carbohydrate | 13.4 g | 5% |
| Fiber | 3.1 g | 11% |
| Protein | 25 g | 50% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Ethiopian meat stew with vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 307 kcal |
| 1 tablespoon (mini) | 18 g | 23 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (small) | 180 g | 230 kcal |
| 2 piece (double) | 180 g | 230 kcal |
| 1 serving (medium) | 250 g | 320 kcal |
| 1 cup (large) | 320 g | 410 kcal |
| 1 serving (large) | 380 g | 486 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Ethiopian meat stew with vegetables
What is Ethiopian meat stew with vegetables?
Ethiopian meat stew with vegetables is a slow-cooked dish combining meat, vegetables, and boldly seasoned sauce. It does not have one fixed recipe: the choice of meat, vegetables, and spices varies by cook and region.
What spices are used in Ethiopian meat stew with vegetables?
Ethiopian meat stew with vegetables may be seasoned with berbere, an Ethiopian spice blend that often includes chili and warming spices. Some recipes also use niter kibbeh, spiced clarified butter; the exact seasoning depends on the recipe.
Is Ethiopian meat stew with vegetables spicy?
Ethiopian meat stew with vegetables can be spicy when made with a generous amount of berbere, but it is not always hot. If you are cooking it, add the spice blend gradually and adjust the chili to your taste.
What is Ethiopian meat stew with vegetables served with?
Ethiopian meat stew with vegetables is traditionally served with injera, a soft, tangy fermented flatbread used to scoop up the stew and its sauce. Rice or another flatbread can work as a practical alternative.
What meat is used in Ethiopian meat stew with vegetables?
Ethiopian meat stew with vegetables can be made with beef, lamb, or goat, depending on the recipe and local preference. Tougher cuts suited to slow cooking become tender as they simmer in the seasoned sauce.
How is Ethiopian meat stew with vegetables different from doro wat?
Ethiopian meat stew with vegetables can use different meats and includes vegetables, while doro wat is a chicken-based Ethiopian stew. Doro wat is often served with hard-boiled eggs and has its own characteristic preparation.
Can you make Ethiopian meat stew with vegetables without berbere?
Yes, you can make Ethiopian meat stew with vegetables without berbere, though the flavor will be less characteristic. Try a blend of paprika, cumin, coriander, and a little chili, adjusting the heat to suit your preference.
Does Ethiopian meat stew with vegetables use niter kibbeh?
Some versions of Ethiopian meat stew with vegetables use niter kibbeh, a clarified butter infused with spices, for a distinctive savory aroma. It is not essential to every recipe; oil can be used instead, with a different flavor.
How long do leftovers of Ethiopian meat stew with vegetables keep?
Leftovers of Ethiopian meat stew with vegetables keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them promptly, and reheat only the portion you plan to eat until it is steaming hot.
Can you freeze Ethiopian meat stew with vegetables?
Yes, Ethiopian meat stew with vegetables can be frozen in an airtight container once cooled. Thaw it in the refrigerator and reheat it thoroughly; vegetables with a soft texture may become softer after freezing.
Ethiopian meat stew with vegetables Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B3
6.72mg · 42% DV
B6
0.46mg · 27% DV
Vitamin A
230.4µg · 26% DV
Minerals
Zinc
5.04mg · 46% DV
Selenium
24µg · 44% DV
Phosphorus
269mg · 38% DV
Sodium
672mg · 29% DV
Potassium ⭐
595mg · 18% DV
Ethiopian meat stew with vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ethiopian meat stew with vegetables
To burn the 307 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Ethiopian meat stew with vegetables?
Ethiopian meat stew with vegetables brings meat and vegetables together in a slowly cooked, spiced stew from Ethiopia. Recipes vary, but onions and a lively spice blend are common; the result is warming and savoury, with the vegetables softening into the cooking juices.
It is traditionally served with injera, the tangy, spongy flatbread used to scoop up the stew. Elsewhere, it also works well with rice or another plain grain that lets its seasoning come through. The vegetables add some fibre, while the meat makes it a protein-rich, substantial main. For a lighter serving, take a generous portion of vegetables and use a modest amount of oil when cooking.
How Nutritious Is Ethiopian meat stew with vegetables?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Ethiopian meat stew with vegetables Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Ethiopian meat stew with vegetables Contain Allergens?
No known major allergens
Which Diets Is Ethiopian meat stew with vegetables Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Ethiopian meat stew with vegetables Fat Profile
SATURATED
5.76g
MONOUNSATURATED
7.2g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.