Ethiopian Cuisine Ethiopian cuisine is uniquely nutritious, built around injera—a sourdough flatbread made from teff, a gluten-free ancient grain high in iron, calcium, and resistant starch. Meals are communal: diners share platters of stews (wats) served atop injera, eaten with hands. Lentils, split peas, and chickpeas feature prominently in vegetarian dishes like shiro and misir wot, offering plant-based protein and fiber. Spiced with berbere (a blend of chili, fenugreek, ginger, and more), dishes gain anti-inflammatory benefits. Meat stews (like doro wat) use chicken or beef sparingly, often for special occasions. Fermentation of injera enhances nutrient absorption and gut health. No dairy or refined sugar is used traditionally; natural spices provide depth. Orthodox Christian fasting periods (over 200 days/year for some) encourage plant-based eating, lowering saturated fat intake. Teff’s low glycemic index supports blood sugar control. Urbanization brings changes, but rural diets remain whole-food focused. Ethiopian food exemplifies how cultural rituals—sharing, fasting, fermenting—can naturally align with modern nutritional science for sustained wellness.
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