Ethiopian fasting soup, or "Atsu," is a flavorful and nourishing vegetarian dish perfect for religious fasts or anyone seeking a healthy and delicious meal. This traditional Ethiopian recipe relies on a vibrant blend of vegetables, spices, and often lentils or chickpeas, creating a deeply satisfying and warming experience. The subtle complexity of the flavors, achieved through a careful combination of berbere spice and other aromatic ingredients, makes it a culinary adventure. Unlike many Western vegetable soups, Atsu boasts a robust, almost savory sweetness that lingers on the palate.
This unique and flavorful soup is surprisingly simple to make, even for those unfamiliar with Ethiopian cuisine. For a complete, step-by-step guide on creating your own delicious batch of Ethiopian fasting soup, continue reading to discover the secrets behind this comforting and healthy culinary tradition. Let's dive into the recipe and experience the magic of Atsu!
Tools Needed
- Double boiler
- Roasting pan
- Knife
- Pan
Ingredients
- Red Onion
- Carrot
- Garlic
- Tomatoes: 2
- Cooked Lentils
- Carrots
- Coriander Leaves
- Black Pepper: ½ handful
- Salt
- Chickpeas
- Green Peas
- Quinoa
- Dried Parsley
- Water
- Cooking Oil
Step-by-Step Instructions
Step 1. Sauté Aromatics and Tomatoes
- Chop the red onion and garlic.
- Chop the carrots.
- Crush the tomatoes.
- Add oil to a pan. Add onion and cook.
- Add garlic and cook with the onion.
- Add tomatoes and fry.
Step 2. Add Lentils, Vegetables, and Seasoning
- Add cooked lentils and fry.
- Add carrots and boil.
- Add coriander leaves, black pepper, and salt.
- Add chickpeas.
- Add green peas.
Step 3. Simmer with Grains and Herbs
- Add cooked quinoa and water. Boil.
Step 4. Finishing Touches
- Add dried parsley.
Read more: Misir Wot: Spicy Ethiopian Lentils Recipe
Tips
- Lentils cook quickly, so don't overboil them.
- Boil green peas well before adding them to the soup.
- This soup is best served after a salad.
Nutrition
- Calories: approximately 400-500
- Fat: 10-15g
- Carbs: 60-75g
- Protein: 20-25g
FAQs
1. Can I use different vegetables in the Ethiopian Fasting Soup?
Absolutely! Feel free to substitute vegetables based on your preference and availability. Common additions include carrots, potatoes, and green beans.
2. What can I do if my soup is too thick or too thin?
For a thicker soup, simmer uncovered for longer to reduce the liquid. If it's too thin, add a spoonful of chickpea flour or finely mashed potato to thicken it.
This Ethiopian Fasting Soup recipe is a testament to the deliciousness and nutritional value of plant-based cuisine. Enjoy the warmth and satisfaction of this flavorful soup, perfect for any occasion, whether during a fast or simply as a healthy and hearty meal. Now go forth and savor the rich flavors of Atsu!