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Eritrean Inspired Chili & Salad with Injera

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

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Eritrean Chili with Berbere

Ingredients

Eritrean Chili & Salad with Injera
Ingredients for 6 servings

  • 2 tablespoons olive oil
  • 1 tablespoon garlic
  • 1 medium carrot, finely grated
  • 2/3 cup diced (white) onion
  • 4 tablespoons Berbere seasoning, divided
    • Substitute mix
      • 2 tablespoons (sweet or smoked) paprika
      • 1 1/2 tablespoons ground dried red chilies
      • 1/2 teaspoon turmeric
      • 1 teaspoon ground coriander seeds
      • 1 teaspoon ground cumin seeds
      • ½ teaspoon ground fenugreek seeds
      • 1 teaspoon ground black peppercorns
      • ¼ teaspoon nutmeg
      • ½ teaspoon ginger
      • ¼ teaspoon cinnamon
      • 1 teaspoon ground cardamom
      • 1/2 teaspoon (or more) garlic powder
      • pinch of salt
  • 5oz tomato paste (NOT sauce)
  • 1 1/2 lb 95% lean ground beef
  • 1 can (15oz) diced tomatoes, drained
  • 1 can (15oz) no salt added garbanzo beans, drained
  • 3 cups no salt added beef broth
  • sea salt & pepper to taste
  • Garnish
    • fresh parsley, chopped
Steps
  1. Set a pot on medium high heat.  Once hot, add oil, onions, garlic and carrot.  Cook for 2 to 3 minutes until the onions are sautéed and slightly brown.
  2. Add 3 tablespoons of berbere to the pot along with the tomato paste.  Cook for 1 to 2 minutes, until very fragrant.   Then add lean ground beef to the pot and chop it up while it cooks.  As it the meat begins to cook, sprinkle in the remaining tablespoon of berbere.  Continue cooking for 3 to 5 minutes, until the meat is nearly finished but there are a few pink pieces left.
  3. Add the diced tomatoes and garbanzo and fold everything together.
  4. Reduce the heat to low, then pour in the beef broth.  Bring to a light simmer, add a few pinches of sea salt & pepper, then cover and cook for at least 20 minutes and ensure it is not burning in the pot.
  5. Season to taste with sea salt & pepper, then garnish.  Enjoy with injera OR with brown rice or cauliflower rice.
    Eritrean Chili & Salad with Injera

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Calories
330
Protein
29g
Fat
10g
Carbs
23g
Sodium
Fiber
6g
Sugar
6g
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Eritrean Salad

Ingredients

Eritrean Chili & Salad with Injera
Ingredients for 5 servings

  • 4 Roma tomatoes, chopped
  • 4 scallions, diced
  • 1 large cucumber, chopped into 1-inch pieces/chunks
  • 1 jalapeno, seeds removed and chopped
  • 1 tablespoon olive oil
  • juice from 1 lemon
  • sea salt & pepper to taste
Steps

Add all ingredients to a bowl and toss together.  Season to taste with sea salt & pepper.

Eritrean Chili & Salad with Injera

Calories
67
Protein
2g
Fat
3g
Carbs
8g
Sodium
Fiber
2g
Sugar
6g