🇹 Ethiopian · Lentils, Beans & Vegetarian
🫘 Ethiopian Bean and Carrot Stew
ፋሶሊያ ከካሮት — Fasolia ke-Karot
Ethiopian Fasolia ke-Karot — string beans and carrots cooked together with onion, garlic, turmeric, and tomato. The vegetable pair that appears consistently on Ethiopian fasting platters — the green beans and orange carrots providing both nutritional balance and visual beauty.
The combination of string beans and carrots is a classic Ethiopian fasting platter vegetable — the green and orange combination is as visually appealing as it is nutritionally complementary. The simple spicing lets the vegetables' natural flavours dominate.
Ingredients
Equipment: Wide pan
- 300g string beans — trimmed, halved
- 3 medium carrots — sliced on the diagonal
- 2 onions — diced
- 2 tomatoes — diced
- 3 garlic cloves
- ½ tsp turmeric
- ½ tsp cumin
- 2 tbsp oil
- 1 tsp salt
Method
- Heat oil. Cook onion until golden.
- Add garlic, turmeric, and cumin. Stir 30 seconds.
- Add tomatoes. Cook 4 minutes.
- Add carrots. Cook covered 8 minutes.
- Add string beans. Stir through.
- Cook covered 10 more minutes until both are tender.
- Season.
Chef Tips
- Carrots before beans — they take longer.
- Diagonal carrot slices cook faster than rounds.
Common Mistakes to Avoid
- Adding beans too early.
The Science
Carrots' beta-carotene is fat-soluble — the oil in this dish dramatically increases the bioavailability of the beta-carotene compared to raw or water-cooked carrots. The cooking process ruptures the carrot's cell walls, releasing the beta-carotene into the oil.
Nutrition (per serving)
Health Benefits
- Very high beta-carotene from carrots.
- Vitamins K and C from beans.
- Very nutritionally complementary combination.
Cultural Note
Fasolia ke-Karot provides the colour and nutrition of the fasting platter — its green and orange cheerfulness brightens the table alongside the reds and yellows of the lentil stews.
Storage & Serving
Storage: Refrigerate 3 days.
Reheating: Gently.
Serve with: On the fasting platter, As a vegetable side on non-fasting days