Low Sodium Engudai Wot

Experience the bold and aromatic flavors of Ethiopian cuisine with this Low Sodium Engudai Wot, a hearty mushroom stew that’s bursting with savory spices and rich tomato notes. Perfectly seasoned with a fragrant berbere spice blend, this healthier twist on a traditional recipe uses a base of unsalted vegetable broth and fresh ingredients like garlic, ginger, and onions to deliver layers of depth without the excess sodium. Tender button mushrooms soak up the vibrant flavors, while a touch of fresh lemon juice adds brightness to every bite. Ready in under an hour, this gluten-free, plant-based dish is both satisfying and nutritious, making it an excellent choice for a flavorful weeknight dinner or a unique addition to your meal rotation. Serve this warm Ethiopian classic over injera, rice, or quinoa, and garnish with fresh parsley for an irresistible, visually stunning meal!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 500 grams button mushrooms
• 1 large red onion
• 3 large garlic cloves
• 1 inch piece fresh ginger
• 3 tablespoons olive oil
• 2 tablespoons berbere spice blend
• 2 tablespoons tomato paste
• 500 milliliters water
• 1 tablespoon lemon juice
• 0.5 teaspoon black pepper
• 500 milliliters unsalted vegetable broth
• 2 tablespoons fresh parsley

Directions

Step 1

Clean the mushrooms with a damp cloth and slice them into thin pieces.

Step 2

Finely chop the red onion, mince the garlic cloves, and grate the fresh ginger.

Step 3

Heat the olive oil in a large pot over medium heat.

Step 4

Add the chopped onion to the pot and sauté until it becomes soft and slightly translucent, about 5-7 minutes.

Step 5

Stir in the minced garlic and grated ginger, cooking for an additional 2 minutes until fragrant.

Step 6

Add the berbere spice blend to the pot, stirring for about 1 minute to release its flavors.

Step 7

Mix in the tomato paste, stirring continuously for 1 minute.

Step 8

Stir in the sliced mushrooms, ensuring they are well coated with the spice mix.

Step 9

Pour in the unsalted vegetable broth and water, stirring well to combine all the ingredients.

Step 10

Bring the mixture to a boil, then reduce the heat to low and cover the pot.

Step 11

Simmer the stew for 25-30 minutes, stirring occasionally, until the mushrooms are tender and the flavors have melded together.

Step 12

Stir in the lemon juice and season with black pepper.

Step 13

Serve the Engudai Wot hot, garnished with fresh parsley.

Nutrition Facts

Serving size	(1801.2g)

Amount per serving	% Daily Value*
Calories	665.4

Total Fat 44.9g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 116.6mg	0%
Total Carbohydrate 56.5g	0%
Dietary Fiber 12.1g	0%
Total Sugars 23.2g
Protein 21.5g	0%

Vitamin D 0IU	0%
Calcium 179.2mg	0%
Iron 5.8mg	0%
Potassium 2517.6mg	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: 56.4%

Protein: 12.0%

Carbs: 31.6%