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)

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