Skip to content
FriendsPantry

Ethiopian · Eritrean

Atkilt wat

Vegetarian

አትክልት ወጥ · atkilt wot

A mild, turmeric-golden stew of cabbage, potatoes and carrots slowly cooked with onion, garlic and ginger. A staple of Ethiopian fasting platters, gentle enough for everyone.

Atkilt wat is an Ethiopian stew, ready in about 55 minutes and made with turmeric, carrot and potato. It serves 4 and is rated beginner to cook.

Start cooking

No licensed photograph of this dish yet.

Prep
15 min
Cook
40 min
Total
55 min
Serves
4
Level
Beginner
Calories
268

Ingredients

4 servings

Equipment

Method

  1. Step 1

    Warm the oil in a wide pot and cook the onion (opens in a new tab) gently until soft and translucent.

    Onions frying golden in a pan
    How it looks · Photo: Magda Ehlers on Pexels

  2. Step 2

    Add the garlic (opens in a new tab), ginger and turmeric (opens in a new tab) and stir for a minute, then add the carrots (opens in a new tab) and potatoes (opens in a new tab) and coat them in the oil.

    • 4 min
    • medium heat

  3. Step 3

    Add the water, cover and cook for 10 minutes. Add the cabbage (opens in a new tab), chilli and salt, cover again and cook, stirring now and then, until all the vegetables are tender.

    • 28 min
    • medium-low heat

About this dish

Origin
Ethiopia · Well documentedAlso popular in EritreaMore food from Ethiopia
Dish
Lunch · Dinner · Stews & braises · Side dishes
Cooking method
Stewed, Sautéed
Taste
mild, earthy, savoury
Diet
Vegan · No gluten ingredients · Dairy-free · No nut ingredients
All labelsVegan · Plant-based · Vegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Ovo-vegetarian · Pescatarian · Flexitarian-friendly · No gluten ingredients · Dairy-free · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · Carb-conscious
Worked out from the ingredients. How labels work
Good for
Budget-friendly · One-pot · Meal-prep friendly · Child-friendly
Cook more with
Turmeric · Carrot · Potato · Cabbage · Onion · Garlic
Techniques
Sautéing · Stewing

Allergens

None of the 14 major allergens appear in the listed ingredients.

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

268 kcal per serving

Calculated

1 serving ≈ 371 g · recipe makes 4

Where the energy comes from

  • Protein 7%
  • Carbohydrate 48%
  • Fat 45%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy268 kcal72 kcal
Protein4.7 g1.3 g
Carbohydrate33.8 g9.1 g
Net carbohydrate26.5 g7.2 g
Sugars8.2 g2.2 g
Added sugars0 g0 g
Fibre7.3 g2 g
Fat14 g3.8 g
Saturated fat1.1 g0.3 g
Trans fat0.1 g0 g
Cholesterol0 mg0 mg
Sodium791 mg214 mg
Salt equivalent2 g0.5 g
Vitamins & minerals per serving
Potassium
866 mg
Calcium
96 mg
Iron
2.1 mg
Magnesium
51 mg
Vitamin A (RAE)
382 µg
Vitamin C
71 mg
Vitamin D
0 µg
Vitamin B12
0 µg
Folate (DFE)
83 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Optional ingredients are not included: green chilli.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Let the vegetables steam in their own juices — only add more water if the pot is dry.

Common mistakes

  • Browning the onions — atkilt wat should stay mild and golden from turmeric, not caramelised.

Serve with

  • Serve on injera with misir wot, shiro and gomen as a fasting platter (beyaynetu).

Storage

  • Refrigerate up to 4 days.

Reheating

  • Reheat gently with a splash of water.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in steps 2, 3

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

You might also like

  • Azifa

    Ethiopian · 1 h 5 min · 298 kcal · Vegan

  • Taita served with shiro and salad

    Shiro

    Ethiopian · 40 min · 273 kcal · Vegan