Shiro
Good nutritional profile
Ethiopian stew of spiced chickpea flour simmered with onion and oil.
Shiro is an everyday Ethiopian stew made by whisking shiro powder, a roasted chickpea flour seasoned with berbere-style spices, into simmering onion, garlic, tomato and oil; it is a standard fasting food eaten with injera. A 260 g portion has about 280 kcal, 8 g protein, 6 g fiber and 16 g fat, mostly unsaturated from the oil, with about 815 mg sodium. Using 2 tbsp of oil instead of 4 saves about 60 kcal per portion.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3.1g | 5.5% |
| Fat | 6.3g | 9.0% |
| Carbs | 11g | 3.7% |
| Simple Sugars | 3.85g | Estimate |
| Complex Carbs | 4.65g | Estimate |
| Fiber | 2.5g | 10.0% |
| Water | 79g | 3.2% |
| Calories | 107 | 4.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.96 | g | 4.8% |
| Monounsaturated | 1.42 | g | 5.7% |
| Polyunsaturated | 3.46 | g | 26.6% |
| Omega-3 | 1.038 | g | Estimate |
| Omega-6 | 2.422 | g | Estimate |
| Trans | 0.03 | g | 1.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.78 | mg |
| Vitamin E | 0.94 | mg |
| Selenium | 1.59 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 33.6 | mcg | 3.7% |
| vitamin B1 | 0.057 | mg | 4.8% |
| vitamin B2 | 0.035 | mg | 2.7% |
| vitamin B3 | 0.428 | mg | 2.7% |
| vitamin B6 | 0.112 | mg | 6.6% |
| vitamin B9 | 36.7 | mcg | 9.2% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 3.78 | mg | 4.2% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.942 | mg | 6.3% |
| vitamin K | 11.9 | mcg | 9.9% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 22.7 | mg | 2.3% |
| iron | 1.09 | mg | 6.1% |
| magnesium | 26.8 | mg | 6.7% |
| phosphorus | 52.3 | mg | 7.5% |
| potassium | 206 | mg | 7.9% |
| sodium | 313 | mg | 13.6% |
| zinc | 0.466 | mg | 4.2% |
| copper | 0.139 | mg | 15.4% |
| manganese | 0.399 | mg | 17.3% |
| selenium | 1.59 | mcg | 2.9% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 77 | mg | 11.0% | 120% |
| Isoleucine | 121 | mg | 8.6% | 100% |
| Leucine | 199 | mg | 7.3% | 81% |
| Lysine | 188 | mg | 9.0% | 97% |
| Methionine | 76 | mg | 7.2% | 82% |
| Phenylalanine | 222 | mg | 12.7% | 134% |
| Threonine | 108 | mg | 10.3% | 107% |
| Tryptophan | 31 | mg | 11.1% | 117% |
| Valine limiting | 124 | mg | 6.8% | 77% |
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Recipe
See full recipeIngredients
- Red onion, very finely chopped 2 medium (250 g)
- Vegetable oil 4 tbsp
- Garlic, minced 4 cloves (16 g)
- Tomato, finely chopped 1 medium (150 g)
- Berbere spice blend 1 tbsp
- Shiro powder (spiced roasted chickpea flour) 1 cup (120 g)
- Hot water 700 ml
- Salt 1 1/4 tsp
- Green chili, slit lengthwise 1 (15 g)
Instructions
- 1
Cook the onion in a dry saucepan over medium heat for 5-7 minutes, stirring, until soft and starting to color.
- 2
Add the oil and garlic and cook for 3 minutes, then add the tomato and berbere and cook for 5 minutes until the tomato breaks down.
- 3
Pour in about 500 ml of the hot water and bring to a simmer.
- 4
Sprinkle in the shiro powder a little at a time, whisking constantly so no lumps form.
- 5
Simmer uncovered on low heat for 15 minutes, stirring often and adding the rest of the water as the stew thickens; it should be smooth and pourable.
- 6
Stir in the salt, add the green chili and cook for 2 minutes more.
- 7
Serve hot on injera.