The Ethiopian cuisine known in Israel arrived mainly with the Beta Israel communities from the Gondar and Tigray regions, but Ethiopia is large and multilingual and has no single uniform cuisine. Doro wat and dabo earned a special place on the Shabbat table of Ethiopian Jewish families; kitfo is associated instead with the Gurage people; shiro is common in northern Ethiopia and in Eritrea too. These differences are noted on each page instead of attributing every dish to Beta Israel.
The shared base is sour injera, on which stews are placed and eaten with the right hand. Berbere and awaze provide heat and color — the first is a dry blend and the second a sauce; turmeric leads in the mild alicha stews; garlic, ginger, fenugreek and korarima build depth. In Israel, teff flour, berbere and shiro are sold in Ethiopian shops and spice shops, and the rest of the ingredients are found in any supermarket.
11 dishes and sauces, with a calorie estimate per serving
| Dish | Tradition and type | Calories per recommended serving |
|---|---|---|
| Injera | Fermented teff bread | about 200 per medium piece |
| Awaze — berbere sauce | Hot berbere dip | about 15 per tablespoon |
| Gomen | Spiced leafy greens | about 170 per serving |
| Atkilt wat | Cabbage, carrot and potato | about 260 per serving |
| Shiro wat | Chickpea flour stew | about 320 per serving |
| Misir wat | Red lentil stew | about 450 per serving |
| Firfir | Torn injera in berbere sauce | about 330 per serving |
| Cooked kitfo | Spiced ground beef, Gurage tradition | about 465 per serving |
| Beef tibs | Stir-fried beef cubes | about 595 per serving |
| Doro wat | Chicken and eggs for Shabbat and holidays | about 625 per serving |
| Dabo | Shabbat and holiday bread | about 250 per large slice |
What defines the flavor and the meal
- Injera is both plate and cutlery. Several stews are placed on it, and you tear off a piece to scoop up a bite. The holes, the “eyes,” come from proper fermentation and a hot pan — baking powder is not required.
- Wat is not the name of one dish. It is a family of stews. Red wat usually includes berbere; alicha is lighter and milder, usually with turmeric.
- The onion cooks before the fat. In many wat stews a lot of onion is steamed with almost no fat until it breaks down; only then are the oil and spices added.
- Christian fasting and Jewish kashrut are not the same thing. Ethiopian fasting dishes are vegan and therefore sometimes suit kashrut, but they originate in the customs of the Ethiopian church. Beta Israel kept customs of Shabbat, ritual slaughter and separating meat from dairy; don’t attribute one tradition to the other.
- Raw meat is not a Beta Israel tradition. Raw kitfo is a well-known Gurage dish, but Ethiopian Jews traditionally avoided raw meat. The recipe here is the fully cooked
yebeseleversion, with kosher meat.
An Israeli shopping list
| Ingredient | What to buy | Note |
|---|---|---|
| Teff flour | Light or dark whole teff from an Ethiopian or health food shop | 100% teff is naturally gluten-free; check for cross-contamination |
| Berbere | A ready-made Ethiopian blend | Heat and salt vary greatly; start with half |
| Shiro | Spiced shiro powder or chickpea flour | Spiced powder is saltier; the recipe explains how to adjust |
| Korarima | Ethiopian cardamom from a specialty shop | If unavailable: a little black cardamom with cinnamon and allspice |
| Niter kibbeh | Spiced clarified butter | In meat dishes, use a pareve spiced oil, not butter |
| Gomen greens | Kale, Swiss chard or mustard greens | Kale and chard are available at every chain in Israel |
A note on calories and serving
The calculation for each stew does not include injera unless stated otherwise; a medium injera adds about 200 calories. Weights are before cooking, and the values were divided by the stated yield. Oil left in the pot is counted in full. An Israeli manufacturer’s label takes precedence over the estimate when you use branded berbere, shiro or teff flour. A deviation of 10%–20% is possible because of the cut of meat, the amount of oil and the size of the injera.
Frequently asked questions
Question: Is all Ethiopian food spicy? Answer: No. Misir and doro wat are usually spicy, but atkilt, gomen and dabo are mild. You can reduce the berbere without giving up garlic, ginger and korarima.
Question: Where can I buy teff and berbere in Israel? Answer: In Ethiopian food shops, spice shops and health food chains; some supermarkets have a dedicated shelf. Check the date and that the package is sealed, because whole teff flour spoils relatively quickly. You can make awaze from berbere in five minutes.
Question: Are all the recipes from Ethiopian Jews? Answer: No. Doro wat and dabo are well documented on the Ethiopian Jewish table. Other dishes belong to the wider Ethiopian cuisine, and the pages note a regional or religious origin when it is known.
Question: How do I serve an Ethiopian meal at home? Answer: Spread out a large injera, arrange several stews on it without mixing them in advance and serve rolled injeras on the side. Eat with the right hand or with cutlery, whatever suits the diners.