📍 Where this dish comes from: Ethiopia · Simien Mountains
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Discover the history of this region →
Misir wat is a fasting-day staple across Ethiopia — red lentils simmered down into a thick, deeply spiced stew, traditionally scooped up with injera. This version keeps every bit of the berbere heat and rich red color, rebuilding the base on finely chopped, rice-sized cauliflower rather than lentils, so the texture stays close and the carbs drop dramatically.
What You’ll Need
Servings: 4 servings
Calories: 260kcal
Ingredients
- 3 tbsp niter kibbeh or oil
- 1 onion finely diced
- 3 cloves garlic minced
- 2 tbsp berbere spice blend
- 1 small head cauliflower finely chopped (rice-sized)
- 2 tbsp tomato paste
- 1 1/2 cups vegetable broth
- Salt to taste
Instructions
- Heat niter kibbeh in a pot over medium heat. Add onion, cook 5 minutes until softened.
- Add garlic, cook 1 minute.
- Stir in berbere, cook 1–2 minutes until fragrant.
- Stir in tomato paste, cook 2 minutes.
- Add cauliflower rice, stirring to coat fully in the spiced base.
- Pour in broth, bring to a simmer, cover, and cook 12–15 minutes until the cauliflower is fully tender and the stew has thickened.
- Season with salt and serve hot.
Nutrition
Serving: 1serving | Calories: 260kcal | Protein: 6g | Fat: 21g | Fiber: 4g
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Health Benefits
- Cauliflower provides vitamin C and fiber where traditional lentils offer mainly carbohydrate.
- Berbere’s fenugreek and chili base carries antioxidant compounds throughout the dish.
- A fully plant-based, fasting-day-appropriate stew true to Ethiopian tradition.