1 serving of missir wat contains 634 Calories. The macronutrient breakdown is 45% carbs, 39% fat, and 16% protein. This is a good source of protein (45% of your Daily Value), fiber (50% of your Daily Value), and potassium (19% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 60 minutes
Ingredients
Directions
- Warm a large heavy pot over medium heat. Add 1 teaspoon of the oil and the onions; cook, stirring often, until softened and translucent, 6–8 minutes.
- Pour in the remaining oil and cook the onions 2–3 minutes more. Stir in the berbere and cook 30–60 seconds until fragrant.
- Add the diced tomatoes along with a few spoonfuls of their juices; stir to combine.
- Stir in 3 cups water and bring to a gentle boil. Add the rinsed lentils, reduce heat to a steady simmer, and cook, stirring occasionally, until the lentils are mostly tender, 20–25 minutes. Add more water as needed to maintain a stew-like consistency.
- Stir in the ginger, garlic, and a pinch of salt. Continue simmering until the lentils are fully soft and the flavors meld, 10–20 minutes more, adjusting water and salt to taste.
Nutrition Facts
For 1 serving of missir wat (436g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 634 | |
| Fats | 28g | 36% |
| Saturated fats | 4g | 20% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 388mg | 17% |
| Carbs | 72g | 26% |
| Net carbs | 58g | |
| Fiber | 14g | 50% |
| Sugar | 7g | |
| Protein | 25g | |
| Calcium | 72mg | 7% |
| Iron | 7mg | 91% |
| Potassium | 871mg | 19% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 133μg | |
| Caffeine | 0mg | |
| Choline | 101mg | 18% |
| Copper | 1mg | 92% |
| Fluoride | 3μg | |
| Folate (B9) | 479μg | 120% |
| Lycopene | 1142μg | |
| Magnesium | 59mg | 14% |
| Manganese | 2mg | 66% |
| Niacin | 3mg | 18% |
| Pantothenic acid | 2mg | 44% |
| Phosphorus | 305mg | 44% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 23% |
| Selenium | 1μg | 2% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 94% |
| Vitamin A IU | 1473IU | |
| Vitamin A | 11μg | 1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 54% |
| Vitamin C | 18mg | 20% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 5mg | 31% |
| Vitamin K | 23μg | 19% |
| Zinc | 3mg | 30% |
| Sugars | ||
| Sugar | 7g | |
| Sucrose | 2g | |
| Glucose | 2g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0.3g | |
| Galactose | 0g | |
| Starch | 48g | |
| Fats | ||
| Saturated fats | 4g | 20% |
| Monounsaturated fats | 20g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |







