Missir Wat

Fat 41%Carbs 44%Protein 15%
Percent Calories

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

  1. 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.
  2. Add the oil and cook for a few more minutes before adding the berbere.
  3. 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).
  4. Add the tomatoes and several spoonfuls of the tomato juice and stir.
  5. Add three cups of water and bring to a boil.
  6. 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.
  7. Add the ginger, garlic, and salt; stir well, and continue simmering until the lentils are completely tender.
  8. Recipe inspired by: https://theberberediaries.wordpress.com/2009/02/07/recipe-missir-wat/

Nutrition Facts

For 1 serving of missir wat (436g)

NutrientValue%DV
Calories639
Fats29g 38%
Saturated fats4g 21%
Trans fats0g
Cholesterol0mg 0%
Sodium389mg 17%
Carbs72g 26%
Net carbs58g
Fiber14g 50%
Sugar5g
Protein24g
Calcium84mg 8%
Iron8mg 102%
Potassium863mg 18%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene145μg
Caffeine0mg
Choline9mg 2%
Copper1mg 150%
Fluoride3μg
Folate (B9)215μg 54%
Lycopene1142μg
Magnesium71mg 17%
Manganese2mg 80%
Niacin2mg 11%
Pantothenic acid0.5mg 10%
Phosphorus318mg 45%
Retinol0μg
Riboflavin (B2)0.2mg 13%
Selenium1μg 2%
Theobromine0mg
Thiamine1mg 65%
Vitamin A IU1491IU
Vitamin A12μg 1%
Vitamin B120μg 0%
Vitamin B61mg 44%
Vitamin C16mg 17%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E4mg 28%
Vitamin K18μg 15%
Zinc4mg 33%
Sugars
Sugar5g
Sucrose1g
Glucose2g
Fructose2g
Lactose0g
Maltose0g
Galactose0g
Starch46g
Fats
Saturated fats4g 21%
Monounsaturated fats20g
Polyunsaturated fats4g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine2g
Aspartic acid3g
Cystine0.3g
Glutamic acid4g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine2g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine1g
Valine1g