Core ingredients in Eritrean vegan dishes
What's the story
Eritrean food is a vibrant tapestry of flavors, a delicious testament to the nation's history and culture. And, it boasts a plethora of vegan options that are not just tasty, but healthy as well. This article delves into the key ingredients that serve as the foundation of Eritrean vegan cuisine, shedding light on how these elements come together to craft mouthwatering dishes.
Teff flour
Teff flour: The foundation of injera
Teff flour is the backbone of Eritrean cuisine, used to make the beloved injera, a sourdough-risen flatbread with a slightly spongy texture that's as tasty as it is versatile. This gluten-free grain packs a punch, boasting high levels of protein, iron, and fiber. Acting as both a plate and a utensil, injera is used to scoop up flavorful stews, salads, and more.
Berbere
Berbere spice mix: Flavorful heat
Berbere is a key spice blend in Eritrean cuisine, providing a complex heat and depth of flavor to many dishes. It is often made up of chili peppers, garlic, ginger, basil, korarima, rue, ajwain or radhuni seed (resembling caraway), nigella seeds (black cumin), fenugreek seeds (methi), black pepper powder (kali mirch), coriander powder (dhania powder), and more. This blend is a cornerstone of hearty stews like zigni and flavorful sauces.
Legumes
Legumes: Protein-packed staples
Legumes play a vital role in supplying protein in the vegan diet of Eritrea. Lentils (mesir wat), chickpeas (shiro wat), and fava beans are regularly incorporated into different dishes. These legumes are typically cooked down into thick stews or purees, with the addition of flavorful spices such as cumin and coriander seeds.
Vegetables
Vegetables: A rainbow on the plate
Vegetables are the stars of the show in Eritrean vegan cuisine, providing vibrant color, satisfying texture, and a powerhouse of nutrients. You'll find a medley of familiar favorites: think tomatoes, onions, garlic, carrots, collard greens, cabbage, potatoes, spinach, and bell peppers. These veggies can be expertly sauteed with spices for simple, flavorful side dishes, or woven into the heart of main courses like tsebhi derho sans chicken.
Cooking oils
Cooking oils: Essential fats for flavor
In Eritrean vegan cuisine, olive oil and sesame oil are often used for their ability to enhance the flavors of dishes. Olive oil is typically used for sauteing vegetables due to its versatility, while sesame oil can be drizzled over finished dishes to add a unique nutty flavor. These oils not only add flavor but also supply essential fatty acids that our bodies require for a balanced diet.