Missir Wat
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 |