Missir Wat

Fat 39%Carbs 45%Protein 16%
Percent Calories

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

  1. 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.
  2. Pour in the remaining oil and cook the onions 2–3 minutes more. Stir in the berbere and cook 30–60 seconds until fragrant.
  3. Add the diced tomatoes along with a few spoonfuls of their juices; stir to combine.
  4. 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.
  5. 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)

NutrientValue%DV
Calories634
Fats28g 36%
Saturated fats4g 20%
Trans fats0g
Cholesterol0mg 0%
Sodium388mg 17%
Carbs72g 26%
Net carbs58g
Fiber14g 50%
Sugar7g
Protein25g
Calcium72mg 7%
Iron7mg 91%
Potassium871mg 19%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene133μg
Caffeine0mg
Choline101mg 18%
Copper1mg 92%
Fluoride3μg
Folate (B9)479μg 120%
Lycopene1142μg
Magnesium59mg 14%
Manganese2mg 66%
Niacin3mg 18%
Pantothenic acid2mg 44%
Phosphorus305mg 44%
Retinol0μg
Riboflavin (B2)0.3mg 23%
Selenium1μg 2%
Theobromine0mg
Thiamine1mg 94%
Vitamin A IU1473IU
Vitamin A11μg 1%
Vitamin B120μg 0%
Vitamin B61mg 54%
Vitamin C18mg 20%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E5mg 31%
Vitamin K23μg 19%
Zinc3mg 30%
Sugars
Sugar7g
Sucrose2g
Glucose2g
Fructose2g
Lactose0g
Maltose0.3g
Galactose0g
Starch48g
Fats
Saturated fats4g 20%
Monounsaturated fats20g
Polyunsaturated fats3g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine2g
Aspartic acid3g
Cystine0.3g
Glutamic acid4g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine2g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine1g
Valine1g