1 serving of missir wat contains 639 Calories. The macronutrient breakdown is 44% carbs, 41% fat, and 15% protein. This is a good source of protein (44% of your Daily Value), fiber (50% of your Daily Value), and potassium (18% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 60 minutes
Ingredients
Directions
- In a large stock pot, cook the onions in 1 tsp of the oil on medium/medium-high heat for several minutes, stirring frequently, until they begin to soften and turn translucent.
- Add the oil and cook for a few more minutes before adding the berbere.
- Add the berbere and allow the ingredients to simmer together for several minutes (berbere should always have plenty of time to cook before other ingredients are added).
- Add the tomatoes and several spoonfuls of the tomato juice and stir.
- Add three cups of water and bring to a boil.
- Add the rinsed lentils and stir to combine all the ingredients. Turn the heat to low-medium and simmer, but keep a close eye on the lentils- if the liquid has been absorbed before the lentils have softened, add more water as needed and continue cooking on low heat.
- Add the ginger, garlic, and salt; stir well, and continue simmering until the lentils are completely tender.
- Recipe inspired by: https://theberberediaries.wordpress.com/2009/02/07/recipe-missir-wat/
Nutrition Facts
For 1 serving of missir wat (436g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 639 | |
| Fats | 29g | 38% |
| Saturated fats | 4g | 21% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 389mg | 17% |
| Carbs | 72g | 26% |
| Net carbs | 58g | |
| Fiber | 14g | 50% |
| Sugar | 5g | |
| Protein | 24g | |
| Calcium | 84mg | 8% |
| Iron | 8mg | 102% |
| Potassium | 863mg | 18% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 145μg | |
| Caffeine | 0mg | |
| Choline | 9mg | 2% |
| Copper | 1mg | 150% |
| Fluoride | 3μg | |
| Folate (B9) | 215μg | 54% |
| Lycopene | 1142μg | |
| Magnesium | 71mg | 17% |
| Manganese | 2mg | 80% |
| Niacin | 2mg | 11% |
| Pantothenic acid | 0.5mg | 10% |
| Phosphorus | 318mg | 45% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 13% |
| Selenium | 1μg | 2% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 65% |
| Vitamin A IU | 1491IU | |
| Vitamin A | 12μg | 1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 44% |
| Vitamin C | 16mg | 17% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 4mg | 28% |
| Vitamin K | 18μg | 15% |
| Zinc | 4mg | 33% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | 1g | |
| Glucose | 2g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 46g | |
| Fats | ||
| Saturated fats | 4g | 21% |
| Monounsaturated fats | 20g | |
| Polyunsaturated fats | 4g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |







