Ethiopian Cabbage "Stew" or Tikil Gomen Recipe - Allergy-Friendly, Vegan, Gluten-Free, Soy
Cabbage for breakfast? Yes you can! Here's an awesome way to incorporate more green cabbage into your diet. Great for any meal, it can easily be made for a breakfast or brunch and enjoyed in a wrap, as a sandwich or pita filling or on it's own.
Ethiopian cuisine is one of Joy's favorites but it can get expensive - especially if it's necessary to trek a ways from home to find a good Ethiopian eats spot. However, most of the dishes aren't terribly challenging to make and can easily be replicated at home with simple ingredients - with the added bonus that you can rest assured your dishes are allergen-free.
Tips and Tricks:
Traditionally Ethiopian salads and stews are eaten by hand without utensils using gluten-free teff-flour bread called injera, which is sour-tasting and sponge-like. You can find this bread in Ethiopian markets and some Ethiopian restaurants sell injera separately. You can also try ordering this specialty bread online.
Can't find injera? You can substitute it with gluten-free or (for the nonceliac gluten-sensitive crowd) old-fashioned sourdough started bread or even use a gluten-free pita bread. Alternatively, you can eat your Tikil Gomen all on it's own in a bowl with a fork.
Generally speaking Ethiopian dishes tend to be spiced with plenty of seasoning and a good kick of hot pepperiness, usually achieved with a jalapeno or two. If you don't have a jalapeno you can substitute it with crushed red pepper or, if you're not a fan of spicy food, you can omit it altogether.
If you find your cabbage is a little dry after it's cooked for a few minutes and sticking to the bottom of your pan you can add about 2 Tbsp veggie broth or water. You shouldn't need to add any extra liquid but if you do, more than 2 Tbsp may make your dish too watery.
To make this a full meal add our Ethiopian Timatim Salad with Mesclun and Arugula - altogether it should take between 45 minutes to 1 hour to make.
Our suggested serving size of 1 cup per person applies to eating this dish with injera. If you're enjoying your Tikil Gomen all on it's own then this recipe is best if divided in half with about 2 cups per person.
Recipe: Ethiopian Cabbage "Stew" or Tikil Gomen Recipe (Allergy-Friendly, Vegan, Gluten-Free, Soy Free, Nut Free)
Course: Side Dish/Breakfast
Skill Level: Easy/Beginner
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Serves: 4 (1 cup servings)
1 Tbsp avocado oil
1 small onion or ½ onion - about 1 cup chopped
½ head of green cabbage (about 2 cups chopped/shredded)
1 large carrot (about 1/2 cup chopped)
1 large potato (about 1 cup chopped)
5 cloves garlic (about 1 Tbsp garlic)
1 tsp minced ginger
1 tsp salt
½ tsp freshly ground black pepper
1 tsp ground turmeric
1 Tbsp dried basil
½ jalapeno, chopped (about ½ Tbsp) or ¼ tsp crushed red pepper (optional)
Peel, rinse and chop onion.
Peel carrot and potato and remove undesirable leaves from cabbage.
Heat large pan or medium pot with oil over medium heat.
Saute onion for about 8 minutes, until soft and translucent, while preparing other vegetables.
Chop carrots and potatoes while onion is sauteing (smaller pieces mean less cooking time).
Add chopped carrots to onion and saute for about 3 minutes.
Add chopped potatoes to carrots and onion for about 3 minutes.
Cut head of cabbage in half, then slice into bite size pieces (about 1 inch or less). Rinse.
Add diced garlic to pan for about 2 minutes.
Add minced ginger to pan for about 1 minute.
Add chopped cabbage to pan, toss to make sure incorporated fully.
Add salt, turmeric and black and crushed red (or jalapeno) peppers and mix thoroughly, until all vegetables are coated with spices.
Cover pan and cook for approximately 15 minutes or until cabbage and other vegetables have softened. If need to can add a couple tablespoons of veggie broth or water so veggies don’t stick to bottom of pan but shouldn’t really be necessary.
Add dried basil at the end. Let sit for 2 minutes before serving. Keeps in fridge for about a week. Can be eaten hot or cold although hot is usually preferable.
Tried our recipe? Let us know how you liked it in the comments section below. Wish we'd do other Ethiopian dishes? Tell us below!