Low Fat Engudai Wot

Indulge in the bold and aromatic flavors of **Low Fat Engudai Wot**, a lighter take on the traditional Ethiopian mushroom stew. This hearty yet healthy recipe centers around tender white mushrooms simmered in a rich, spiced tomato broth infused with the fiery kick of **berbere spice**—a hallmark of Ethiopian cuisine. With no dairy and just a touch of extra virgin olive oil, this dish is ideal for those looking to enjoy a low-fat, plant-based meal without sacrificing depth of flavor. Quick to prepare with just **15 minutes of prep time** and ready in under an hour, it’s perfect for busy weeknights. Serve it with pillowy injera or crusty bread to soak up every last drop of the savory broth, and don’t forget the sprinkle of fresh parsley for a zesty, colorful finish. Whether you’re exploring international cuisines or searching for a comforting vegan dish, this Low Fat Engudai Wot promises to delight your taste buds while keeping things light and wholesome.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams white mushrooms
• 1 large onion
• 3 pieces garlic cloves
• 1 tablespoon ginger
• 1.5 tablespoons berbere spice
• 400 grams canned chopped tomatoes
• 500 milliliters vegetable broth
• 1 tablespoon extra virgin olive oil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley

Directions

Step 1

Begin by cleaning the mushrooms thoroughly and cutting them into slices about half a centimeter thick.

Step 2

Chop the onion finely, mince the garlic cloves, and grate the ginger.

Step 3

Heat the extra virgin olive oil in a large saucepan over medium heat.

Step 4

Add the chopped onion, garlic, and ginger to the saucepan and cook for about 5 minutes until the onion becomes translucent.

Step 5

Stir in the berbere spice and cook for an additional 2 minutes, ensuring the spices are well-integrated and aromatic.

Step 6

Add the sliced mushrooms to the saucepan and continue to cook for 5 minutes or until they begin to release their juices.

Step 7

Pour in the canned chopped tomatoes and vegetable broth, and stir well to combine the ingredients.

Step 8

Reduce the heat to low, cover the saucepan with a lid, and let the stew simmer for 20 minutes.

Step 9

Season the stew with salt and black pepper, adjusting to taste.

Step 10

Let the stew cook uncovered for a final 5 minutes to slightly thicken the sauce.

Step 11

Garnish with freshly chopped parsley before serving.

Step 12

Serve the Engudai Wot hot, accompanied by injera or your favorite bread.

Nutrition Facts

Serving size	(1642.5g)

Amount per serving	% Daily Value*
Calories	626.1

Total Fat 21.6g	0%
Saturated Fat 3.2g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 2910.3mg	0%
Total Carbohydrate 93.7g	0%
Dietary Fiber 20.2g	0%
Total Sugars 38.7g
Protein 32.3g	0%

Vitamin D 0IU	0%
Calcium 236.8mg	0%
Iron 8.9mg	0%
Potassium 3653.4mg	0%

*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: 27.8%

Protein: 18.5%

Carbs: 53.7%