Welcome to the world of Ethiopian cuisine! Today, we are diving into a delicious dish known as Lablab Wat with Nech. This hearty recipe is a staple in Ethiopian families and is loved for its rich flavor and comforting ingredients. Lablab Wat is a spiced stew made primarily with lablab beans, while nech refers to the vibrant, tender greens that accompany it.
Not only is this dish delicious, but it also holds cultural significance in Ethiopia. Meals like Lablab Wat with Nech bring families together, celebrating community and sharing food. This recipe is not only popular for its taste but also for its health benefits, making it a wonderful choice for anyone looking to explore Ethiopian flavors!
Ingredients
| Ingredient | Quantity |
|---|---|
| Lablab beans | 1 cup |
| Onion, chopped | 1 medium |
| Garlic, minced | 3 cloves |
| Ginger, minced | 1 teaspoon |
| Turmeric powder | 1 teaspoon |
| Cumin powder | 1 teaspoon |
| Cayenne pepper | 1/2 teaspoon (optional) |
| Vegetable oil | 2 tablespoons |
| Water or vegetable broth | 2 cups |
| Nech (greens such as kale or collard greens) | 2 cups |
| Salt | To taste |
Step-by-Step Instructions
- Prepare the Lablab Beans: If you’re using dried lablab beans, soak them overnight and then boil until tender. If using canned beans, simply rinse and set aside.
- Sauté the Aromatics: In a pot, heat the vegetable oil over medium heat. Add the chopped onion and cook until it turns golden brown.
- Add Garlic and Ginger: Stir in the minced garlic and ginger, cooking for an additional minute until fragrant.
- Add Spices: Mix in the turmeric, cumin, and cayenne pepper (if using) and stir well to combine.
- Add Lablab Beans: Incorporate the cooked or canned lablab beans into the pot, stirring to coat them in the spice mixture.
- Pour in the Liquid: Add 2 cups of water or vegetable broth. Bring to a boil, then reduce the heat and simmer for about 20-25 minutes.
- Prepare the Nech: While the stew is cooking, wash and chop your greens. Boil them in a separate pot for about 5-7 minutes until tender.
- Combine and Serve: Check the seasoning of the lablab stew and adjust with salt if necessary. Serve the lablab wat hot, topped with the boiled greens.
Nutritional Information
| Nutrient | Amount | Daily Value (%) |
|---|---|---|
| Calories | 250 | 12% |
| Protein | 15g | 30% |
| Carbohydrates | 40g | 13% |
| Fats | 7g | 11% |
| Fiber | 10g | 40% |
| Vitamin A | 3000 IU | 60% |
| Vitamin C | 35mg | 58% |
Tips and Tricks
- For a richer flavor, try adding a splash of lemon juice or vinegar at the end.
- If you can’t find lablab beans, you can substitute with black beans or chickpeas.
- Don’t rush the sautéing process; a well-cooked onion enhances the flavor.
- Leftovers can be stored in the fridge for up to 3 days and taste even better the next day!
FAQs
1. What are lablab beans?
Lablab beans, also known as hyacinth beans, are nutritious legumes popular in Ethiopian cuisine. They have a creamy texture when cooked.
2. Can I make this dish vegetarian?
Absolutely! This recipe is already vegetarian, and you can easily make it vegan by ensuring no animal-derived ingredients are used.
3. What is the best way to store leftovers?
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stove or in the microwave.
4. How spicy is Lablab Wat?
The spice level can be adjusted by adding or omitting the cayenne pepper. You can also serve it with hot sauce on the side!
5. What kind of greens can I use with this recipe?
You can use any greens you like! Kale, collard greens, or even spinach work wonderfully in this dish.
6. How can I make this dish more filling?
Add some cooked grains like rice or quinoa as a base for the Lablab Wat, which makes it more filling and nutritious.
7. Can I freeze Lablab Wat?
Yes, you can freeze Lablab Wat! Make sure it cools completely before transferring it to a freezer-safe container.
8. What should I serve with Lablab Wat?
Traditionally, this dish is served with injera, a spongy Ethiopian bread. You can also serve it with rice or flatbreads.
9. Do I have to soak the beans overnight?
Soaking the beans helps them cook faster and improves texture. However, if you’re using canned beans, you can skip this step.
10. Is this recipe suitable for meal prep?
Yes! Lablab Wat is perfect for meal prep, as it tastes even better the next day and can easily be portioned for the week.
Start exploring the rich flavors of Ethiopian cuisine with this Lablab Wat with Nech recipe. Enjoy cooking and sharing this delicious dish with family and friends!
