BY D.C.-BASED VEGAN CHEF SHEILA BROWN

Recently, I had the pleasure of getting first-hand exposure to Ethiopian spices and dishes through a cooking class with a woman and absolute queen by the name of Yeshimebet Riske. Mama Yeshimebet, as I like to call her, probably knows everything there is to know about Ethiopian spices and cooking techniques. She taught me some amazing dishes like Gomen Kitfo, Misr Wot, and Tikel Gomen. And brothers and sisters, when I say need, I mean you NEED to try these amazing dishes!

Many Ethiopian dishes are completely compatible with a vegan, gluten-free lifestyle. As a vegan, I can assure you of this one fact: once you introduce your taste buds to some of those incredible Ethiopian herbs and spices, you will never want to turn away—and I am speaking from first-hand experience, of course. Now, that I am confident enough to make the lentil stew, split pea stew, kale, collard greens, and the potatoes, and carrots—all foods that I have always been familiar with but in the traditional Ethiopian way, I can enjoy them at my own leisure whenever I desire to cook them.  As a result, I have been able to re-introduce these foods to my taste buds in a uniquely wonderful way. Ethiopian food is legit a gift for vegans, so take it as a chance to try some amazing new vegan recipes.

Hopefully, I have convinced you to reconnect with our food heritage; here are some of my recommendations from Ethiopian cuisine that are truly fit for all soul food lovers.

Injera

Injera is the heart of Ethiopian meals. It is flat, fluffy, pancake-like bread served alongside various colourful dishes known to burst with earthy, spicy, or savory flavors. Although Injera has a slightly mild and tangy taste, it contrasts brilliantly with the sometimes fiery sauces of Ethiopian cuisine. It also inspires and encourages people to eat together with everyone gathering around a circular Injera laden with a variety of delicious foods ranging from fresh vegetables and spicy sauces to fried fish and stewed lamb. But even if you dine alone, you will thoroughly enjoy the eating experience too, trust me. I’ve done well eating Ethiopian food under both circumstances.

But that’s not all, because the Injera is made from the famous super grain, ‘teff,’ also the world’s smallest grain, rich in calcium and protein and gluten-free. So, with Ethiopian cuisine there is truly something for everyone. If you’re dining out at one of the amazing Ethiopian restaurants located in the Washington Metropolitan areas, and you’re gluten-free, just be sure to request the “imported” Injera. It’s not mixed with other flours—just pure teff flour—made in Ethiopia and imported daily into the United States. Although you’ll spend a little bit more, it’s worth every dime for the authentic flavor and good health.

Berbere

Berbere is an Ethiopian spice mix made of 16 constituent elements, including fenugreek, chili powder, cardamom, garlic, ginger, and cinnamon. It makes for a beautiful combination with the Injera. And when you think of how low-fat and nutrient-dense these foods are, you won’t feel the need to second guess yourself when you reach for that second helping. It’s just the gift that keeps on giving.

Ethiopian Coffee

The only thing that could possibly make Injera and food seasoned with Berbere better is enjoying a delicious dark cup of Ethiopian coffee after your meal! Everybody around the world enjoys the coffee bean, but few know that it originated from Ethiopia, so I’m not even exaggerating when I say you have to try it, it’s mandatory, period.

Tikel Gomen

If you want taste, health, and convenience all in one dish, then Tikel Gomen is the dish for you! It is a super healthy yet equally tasty, one-pot vegan dish made with potatoes, cabbage, onions, and turmeric. It is absolutely packed with flavor, and I promise you will never be able to see these vegetables the same way again—definitely a vegan’s dream dish.

Misr Wot

Wot is Ethiopian-style curry, often eaten alongside Injera. Put simply, Misr Wot is a spicy red lentils dish. This is another vegan-friendly dish that can wow vegans and non-vegans alike.

Yetsom Beyainatu

Another Ethiopian dish enjoyed by vegans is the vegetable version of Beyaynetu, which means ‘a bit of everything’, and it definitely doesn’t disappoint with its vast range of colors and flavors. Served alongside potatoes, curries, vegetables, lentil stews, and lots more, this is something you must try at least once in your life. In fact, many tourists, whether vegan or not, claim that Beyaynetu is their favourite Ethiopian meal. So, next time you don’t know what to eat, Beyaynetu should be your go-to.

Ful

If you’re thinking healthy breakfast, the good news is that Ethiopia offers the world a wonderful dish called Ful. Ful is primarily a breakfast dish comprising spiced and stewed fava beans and always packed with enough nutrition to last the day. It is typically served alongside fresh bread and often paired with green chili, yogurt, onion, tomatoes and eggs. As a vegan, I tried modifying this dish, replacing eggs with creamy avocado. I also exchanged out the dairy-based yogurt for my favorite unsweetened, coconut-based yogurt. Yum!

If you’re a lover of Soul Food, I would highly recommend that you explore Ethiopian food. I personally love my vegan “traditional” Soul Food, but I want us to expand our flavor palette. Ethiopia seems like a perfect start. Not to mention it is also part of our vast, ever-expanding African heritage.

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Sheila Brown is a Divine Life Strategist and Divine Health Coach who specializes in plant-based nutrition and healthy lifestyles for black women. She is also an author, attorney and mother.