🇹 Ethiopian · Lentils, Beans & Vegetarian
🫘 Ethiopian Broad Bean Stew
ባቄላ ወጥ — Baqela Wat
Ethiopian Broad Bean Stew — dried broad beans (fava beans) soaked and slow-cooked in a berbere sauce. A substantial, filling fasting stew — broader in flavour than lentils, with the distinctive earthiness of fava beans absorbing the berbere.
Broad bean stew is an important part of Ethiopia's legume-based fasting cuisine — the fava bean's earthy, slightly meaty flavour makes it one of the most satisfying fasting proteins available.
Ingredients
Equipment: Heavy pot
- 2 cups dried broad beans (fava beans) — soaked overnight, outer skins removed
- 3 onions
- 4 tbsp oil
- 3 tbsp berbere
- 5 garlic cloves
- 1 tbsp ginger
- 3 cups water
- 2 tsp salt
Method
- Remove outer skins from soaked beans.
- Boil beans 40 minutes until tender.
- Dry caramelise onions 18 minutes.
- Add oil and berbere. Fry 3 minutes.
- Add garlic and ginger.
- Add cooked beans with some cooking liquid.
- Simmer 15 minutes. Season.
Chef Tips
- Remove the outer skins after soaking — they cause digestive discomfort.
- The beans should remain whole but be very tender.
Common Mistakes to Avoid
- Not removing outer skins.
- Under-cooking.
The Science
Fava beans contain vicine and convicine — compounds that can cause digestive problems (and haemolytic anaemia in G6PD-deficient individuals). Removing the outer skins and boiling reduces these compounds dramatically.
Nutrition (per serving)
Health Benefits
- High plant protein.
- Very high iron and folate.
- L-dopa content may support neurological health.
Cultural Note
Broad bean stew is one of Ethiopia's most ancient fasting foods — fava beans were among the earliest cultivated plants in the Ethiopian highlands, and their use in fasting cuisine connects to agricultural traditions thousands of years old.
Storage & Serving
Storage: Refrigerate 5 days.
Reheating: Gently.
Serve with: Injera (ETH001), On the fasting platter