Eritrea • Africa • medium • 40 mins
Eritrea Shiro
Description
Shiro is a traditional Eritrean dish made primarily from ground chickpeas or lentils, seasoned with a blend of spices. It holds cultural significance as a staple food, often enjoyed during communal meals and celebrations, symbolizing unity and hospitality.
Ingredients
- 2 cups ground chickpeas
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1/4 cup vegetable oil
- 2 tablespoons berbere spice mix
- 4 cups water
- Salt to taste
- Fresh cilantro for garnish
Instructions
- Heat the vegetable oil in a pot over medium heat.
- Add the chopped onion and sauté until golden brown.
- Stir in the minced garlic and cook for an additional minute.
- Add the berbere spice mix and cook for 2 minutes, stirring constantly.
- Gradually add the ground chickpeas, stirring to combine.
- Slowly pour in the water, stirring to prevent lumps.
- Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes, stirring occasionally until thickened.
- Season with salt to taste.
- Serve hot, garnished with fresh cilantro.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: dairy-free, gluten-free, vegan
⚠️ Allergens: gluten, nuts
Health Benefits
Shiro is rich in plant-based protein and dietary fiber from chickpeas, which supports muscle health and digestive function. The presence of garlic and onion provides anti-inflammatory and immune-boosting properties. Additionally, this dish is naturally dairy-free, gluten-free, and vegan, making it suitable for various dietary preferences while contributing to heart health through healthy fats from vegetable oil. The berbere spice mix not only adds flavor but also contains antioxidants that may help reduce oxidative stress.
Cultural Significance
Shiro is a beloved dish in Eritrean cuisine, often served during fasting periods and special occasions. It reflects the agricultural practices of the region, utilizing locally sourced legumes and spices, and is a symbol of hospitality when shared among family and friends.
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