Ethiopian Chickpea Wat

Dive into the rich and aromatic flavors of Ethiopian cuisine with this hearty Chickpea Wat, a plant-based delight that’s as comforting as it is flavorful. Infused with the bold, warming spices of berbere—a signature Ethiopian spice blend—this stew combines tender chickpeas, caramelized onions, garlic, and ginger in a luscious tomato-based sauce. Simmered to perfection with vegetable stock, the result is a flavorful, protein-packed dish that’s perfect for any occasion. Ready in just 45 minutes, this one-pot wonder is perfect with injera, rice, or flatbread, and it’s easily customizable with a sprinkle of fresh cilantro for garnish. Whether you're a seasoned fan of Ethiopian cuisine or trying it for the first time, this Chickpea Wat is sure to become a favorite!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups cooked chickpeas
• 1 large yellow onion
• 4 cloves garlic cloves
• 1 tablespoon ginger
• 2 tablespoons berbere spice blend
• 2 tablespoons tomato paste
• 2 cups vegetable stock
• 3 tablespoons cooking oil (such as canola or vegetable oil)
• 1 teaspoon salt
• 2 tablespoons fresh cilantro (optional, for garnish)

Directions

Step 1

Finely chop the yellow onion, mince the garlic cloves, and grate or finely chop the ginger.

Step 2

In a large pot or skillet, heat the cooking oil over medium heat.

Step 3

Add the chopped onion to the pot and sauté for 7-10 minutes, stirring frequently, until the onions are soft and golden brown.

Step 4

Add the minced garlic, ginger, and berbere spice blend to the onions, stirring constantly for 1-2 minutes to release their aroma.

Step 5

Stir in the tomato paste and cook for another 2-3 minutes, ensuring it is well incorporated.

Step 6

Add the cooked chickpeas to the pot and stir to coat them evenly in the spiced mixture.

Step 7

Pour in the vegetable stock and bring the mixture to a gentle simmer.

Step 8

Reduce the heat to low and let the stew cook for 20 minutes, stirring occasionally, until the flavors meld together and the sauce thickens slightly.

Step 9

Season the stew with salt to taste.

Step 10

Remove from heat and garnish with fresh cilantro if desired.

Step 11

Serve warm with injera, rice, or flatbread.

Nutrition Facts

Serving size	1127.2 grams (1127.2g)

Amount per serving	% Daily Value*
Calories	1331

Total Fat 57.70g	74%
Saturated Fat 5.00g	25%
Polyunsaturated Fat 1.40g
Cholesterol 0mg	0%
Sodium 3544mg	154%
Total Carbohydrate 169.50g	62%
Dietary Fiber 42.30g	151%
Total Sugars 36.70g
Protein 48.70g	97%

Vitamin D 0IU	0%
Calcium 345mg	27%
Iron 16mg	90%
Potassium 2694mg	57%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.3%

Protein: 14.0%

Carbs: 48.7%