Awaze Tibs
Soups & Stews • Africa
About Awaze Tibs
Tibs cooked with awaze (berbere chili paste), onion, and rosemary — fierier than the standard version.
How to Make Awaze Tibs (Traditional & Healthy Version)
Awaze Tibs is a beloved East African stew, renowned for its bold flavors and cultural significance in Ethiopia and Eritrea. This dish features tender beef sautéed with aromatic spices, onions, and a spicy awaze sauce, creating a harmonious balance of heat and savoriness. Awaze Tibs is typically enjoyed during gatherings or special occasions, making it a staple in East African households. The dish’s combination of lean meats and aromatic spices not only delivers a satisfying taste but also highlights the vibrant culinary traditions of Africa. The rich, spicy sauce made from berbere and awaze paste adds depth, while the use of fresh vegetables and lean cuts of beef ensures a meal that is both hearty and health-conscious. Whether you are exploring African cuisine for the first time or seeking a nutritious and flavorful stew, Awaze Tibs is an excellent choice. Its unique taste profile and cultural roots make it a standout dish that celebrates the essence of East African cooking.
Ingredients(for 1 bowl (approx. 300g) per serving)
- 300g Lean beef steak (cut into small cubes)
- 1 medium Red onion (thinly sliced)
- 3 tablespoons Awaze sauce (spicy Ethiopian chili paste)
- 1 tablespoon Berbere spice blend (East African chili powder)
- 3 Garlic cloves (minced)
- 1 inch Fresh ginger (grated)
- 1 small Tomato (diced)
- 1 Green chili pepper (sliced, adjust to taste) - optional
- 1 tablespoon Olive oil (or sunflower oil)
- to taste Salt
- 2 tablespoons Fresh coriander (chopped, for garnish) - optional
Instructions
- 1
Heat olive oil in a non-stick skillet or heavy pan over medium-high heat. Add the sliced onions and sauté until translucent.
3 minutes
Ensure onions are soft but not browned for a sweeter taste.
- 2
Add minced garlic and grated ginger to the pan. Stir constantly to release their aroma without burning.
1 minute
Keep heat moderate to avoid burning the garlic.
- 3
Add the beef cubes to the pan. Sear on all sides until lightly browned and just cooked through.
5 minutes
Do not overcrowd the pan; cook in batches if needed for better browning.
- 4
Stir in the diced tomato and green chili pepper. Cook until the tomato softens and releases its juices.
3 minutes
If you prefer less heat, remove the seeds from the chili.
Why This Dish is Healthy
This healthy Awaze Tibs recipe uses lean cuts of beef and heart-healthy olive oil, significantly reducing saturated fat content. The addition of antioxidant-rich vegetables and spices boosts the nutritional profile, supporting immune health and reducing inflammation. By controlling portion size and seasoning, this dish fits well into a balanced diet, making it an excellent choice for calorie-conscious eaters looking for authentic African flavor.
Awaze Tibs is a nutrient-rich stew, providing high-quality protein from lean beef, which supports muscle growth and repair. The inclusion of onions, tomatoes, and garlic offers antioxidants and vitamin C, while berbere spice and awaze sauce contribute anti-inflammatory compounds. Using olive oil keeps saturated fat low, and the dish is naturally gluten-free and low in carbohydrates. This recipe delivers essential minerals like iron and zinc, vital for energy and immunity, making it a balanced option for any nutritious meal.
Pro Tips
- 💡Tip 1: Marinate the beef with a bit of berbere and garlic in advance for deeper flavor.
- 💡Tip 2: For a lighter version, add more tomatoes and vegetables to stretch the dish.
- 💡Tip 3: Adjust the awaze and berbere amounts to control the spice level to your taste.
Storage & Serving
Store leftover Awaze Tibs in an airtight container in the refrigerator for up to 3 days. Reheat gently over low heat, adding a splash of water if needed to maintain moisture. Not recommended for freezing, as the texture may change.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 240.0 kcal |
| Protein | 24.0 g |
| Carbohydrates | 5.0 g |
| Total Fat | 14.0 g |
| Fiber | 1.0 g |
