Heart-Healthy Engudai Wot

Savor the rich, earthy flavors of Heart-Healthy Engudai Wot, a plant-based Ethiopian-inspired mushroom stew that’s as nourishing as it is delicious. This vibrant dish features tender, umami-packed mushrooms simmered in a spiced tomato and vegetable broth infused with the bold, aromatic kick of berbere spice. Low in sodium and cooked with heart-friendly olive oil, this recipe makes a satisfying, wholesome meal that’s perfect for those seeking healthy yet flavorful comfort food. Brimming with garlic, ginger, and a bright splash of lemon juice, each spoonful bursts with warm and zesty notes. Serve it traditionally with injera or pair it with brown rice for a modern, fiber-rich twist. Ready in under an hour and topped with fresh cilantro, this gluten-free stew is a nutritious, crowd-pleasing centerpiece for any table!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large, finely chopped yellow onion
• 3 cloves, minced garlic
• 1 tablespoon, grated ginger
• 1 tablespoon berbere spice blend
• 450 grams, sliced (such as button or cremini) mushrooms
• 2 tablespoons tomato paste
• 2 cups low-sodium vegetable broth
• 0.5 teaspoon, adjust to taste sea salt
• 0.25 teaspoon freshly ground black pepper
• 1 tablespoon lemon juice
• 2 tablespoons, chopped for garnish fresh cilantro

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onions and sauté until they are soft and translucent, about 5-7 minutes.

Step 3

Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.

Step 4

Add the berbere spice blend, stirring continuously for about 30 seconds to release its aroma.

Step 5

Increase the heat to medium-high and add the sliced mushrooms.

Step 6

Cook the mushrooms for about 8-10 minutes or until they release their moisture and begin to brown.

Step 7

Stir in the tomato paste and mix well with the mushrooms and spices.

Step 8

Pour in the low-sodium vegetable broth, stirring to combine everything thoroughly.

Step 9

Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 20-25 minutes, allowing the stew to thicken.

Step 10

Add sea salt and freshly ground black pepper, adjusting the seasoning to taste.

Step 11

Stir in the lemon juice to add a hint of brightness to the dish.

Step 12

Garnish with freshly chopped cilantro before serving.

Step 13

Serve this heart-healthy Engudai Wot with traditional injera or over brown rice for a wholesome meal.

Nutrition Facts

Serving size	1186.2 grams (1186.2g)

Amount per serving	% Daily Value*
Calories	722

Total Fat 47.20g	61%
Saturated Fat 7.00g	35%
Polyunsaturated Fat 10.10g
Cholesterol 0mg	0%
Sodium 2145mg	93%
Total Carbohydrate 56.80g	21%
Dietary Fiber 11.00g	39%
Total Sugars 23.80g
Protein 20.30g	41%

Vitamin D 0IU	0%
Calcium 126mg	10%
Iron 4mg	22%
Potassium 3123mg	66%

*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: 57.9%

Protein: 11.1%

Carbs: 31.0%