Shiro
Soups & Stews • Ethiopia
About Shiro
A creamy Ethiopian chickpea or broad bean flour stew simmered with berbere and onions — fasting-friendly.
How to Make Shiro (Traditional & Healthy Version)
Shiro is a beloved vegan stew originating from East Africa, especially popular in Ethiopia and Eritrea. This hearty dish is made from roasted chickpea flour, locally known as 'shiro powder,' and is blended with aromatic spices, onions, garlic, and tomatoes to create a creamy, flavorful sauce. Savored for its comforting taste and easy preparation, Shiro is a staple in many households and is often enjoyed with injera, a spongy sourdough flatbread. Shiro stands out for its rich, earthy flavors and silky texture that appeals to both children and adults. Its mild heat can be adjusted to preference, making it accessible for various palates. Traditionally served during fasting periods and on special occasions, Shiro is a beautiful representation of African vegan cuisine. Its high protein and fiber content make it a nutritious choice, supporting a balanced diet while celebrating the vibrant culinary heritage of East Africa. This healthy, low-calorie recipe ensures you can relish Shiro’s authentic taste without compromising your wellness goals.
Ingredients(for 1 medium bowl (about 200g))
- 1 cup Chickpea flour (shiro powder, roasted)
- 1 small Onion (finely chopped)
- 2 cloves Garlic (minced)
- 1 medium Tomato (finely diced)
- 1 tablespoon Berbere spice blend (or to taste)
- 1/2 teaspoon Salt
- 1 tablespoon Olive oil (or sunflower oil)
- 2 cups Water (adjust for desired consistency)
- 1 Green chili (sliced, optional for heat) - optional
- 1 tablespoon Fresh cilantro (chopped, for garnish) - optional
Instructions
- 1
Heat olive oil in a medium saucepan over medium heat. Add the chopped onion and sauté until translucent.
5 minutes
Stir frequently to prevent onions from browning.
- 2
Add the minced garlic and diced tomato. Cook until the tomatoes soften and the mixture becomes saucy.
4 minutes
Crush the tomatoes with the back of your spoon for a smoother sauce.
- 3
Stir in the berbere spice blend and salt. Sauté for 1 minute to release the flavors.
1 minute
Adjust the spice level to your taste.
- 4
Gradually add the chickpea flour, stirring constantly to avoid lumps.
2 minutes
Use a whisk for best results.
Why This Dish is Healthy
This Shiro recipe is low in calories and saturated fat, yet rich in protein and complex carbohydrates, supporting balanced energy levels. The absence of animal products makes it cholesterol-free, and its high fiber content can help manage blood sugar and support weight loss. Using olive oil and fresh produce boosts the nutritional value, making it a smart choice for those seeking healthy, authentic African cuisine.
Shiro is a nutrient-dense stew that provides an impressive 7.8g of plant-based protein per serving, making it ideal for vegans and vegetarians. Chickpeas are a great source of dietary fiber, supporting digestive health and promoting satiety. The use of tomatoes, onions, and garlic adds antioxidants, vitamins A and C, and key minerals like potassium and magnesium. With only 138 calories and 5.2g of healthy fats per serving, Shiro is a wholesome, heart-friendly meal that fits well into calorie-conscious diets.
Pro Tips
- 💡Roast your own chickpea flour for a deeper, nuttier flavor.
- 💡Make Shiro ahead of time—the flavors develop beautifully overnight.
- 💡Add leafy greens like spinach for extra nutrition and color.
Storage & Serving
Store leftover Shiro in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, adding a splash of water to restore creaminess if needed.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 138.0 kcal |
| Protein | 7.8 g |
| Carbohydrates | 16.0 g |
| Total Fat | 5.2 g |
| Fiber | 4.1 g |
