Healthy Tikel Gomen (One Pot Potato and Cabbage Dish)

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Tikel Gomen is a healthy one-pot vegetarian dish with cabbage, potatoes, onions and turmeric. It’s full of flavor, easy to make, and good for you too!

What is less well known is that Ethiopian cuisine is actually quite healthy and delicious. Tikel Gomen is a one-pot cabbage dish packed with nutrients and flavor that will make you fall in love at first sight. This dish also happens to be naturally vegetarian, vegan, and gluten-free, so it meets a lot of dietary considerations and is still simply delicious. This can be eaten on its own or with rice and Injera flatbread, a popular Ethiopian staple. Dive into a little culture and feast on it!

This dish is totally one pot. Always use a large pot with a lid. Enameled cast iron pans work well with standard stainless steel everyday cookware. To start this dish, you’ll heat olive oil in a large stock pot, then add onions and carrots and sauté for five minutes. You’ll add the spices and let them roast for a minute or two before adding the cabbage and potatoes. Finally, stir it all together, cover and reduce the heat to a simmer so that it simmers for about 30 minutes, or until the potatoes are tender. Get ready to enjoy cultural culinary treasures!

  • Can I reduce the amount of olive oil?

    You can reduce the olive oil to about 2 tablespoons, but it will add flavor and moisture to the dish. For best results, use full amount.

  • Can I use fresh grated ginger?

    Yes. If you are using fresh grated ginger instead of dried ginger powder, increase the amount to 1 tablespoon.

  • Can I use sweet potatoes instead of sweet potatoes?

    you can. Because sweet potatoes break down at a different rate than regular potatoes, the texture will vary slightly. If you want authentic Ethiopian food, you can technically use yams instead of sweet potatoes. In the US, the two are considered synonymous, but in reality they are completely different items, not related. Real yams are hard to find outside of Africa and the Caribbean.

  • Pro tip:

    Turmeric is really easy to mess up! So be careful where you put the lid and spoon and be careful not to splash the water. Interestingly, turmeric is used to give mustard its bright yellow color!

If you’re looking for other healthy recipes, here are some flavorful and nutrient-dense recipes you’ll love:

watch the video below Rachel will walk you through each step of this recipe. Sometimes the visuals help, and we always let you watch our cooking shows.You can find the complete collection of recipes youtube, facebook watch, or our facebook pageor provide a corresponding recipe on our website.

Tikel Gomen Potato and Cabbage Plate in a Teal Enameled Cast Iron Dutch Oven with Wooden Spoon

Tikel Gomen is a healthy one-pot vegetarian dish with cabbage, potatoes, onions and turmeric. It’s full of flavor, easy to make, and good for you too!

Preparation time 10 minute

cooking time 30 minute

total time 40 minute

raw material

  • 1/3 cup olive oil
  • 4 Moderate radish slice
  • 1 Moderate white onion thin slices
  • 1 teaspoon Salt
  • 1/2 teaspoon Black pepper
  • 1 teaspoon cumin powder
  • 1 teaspoon turmeric powder
  • 1/2 teaspoon ginger powder
  • 1 Moderate head greens slice
  • 5 Moderate red potatoes cut into bite sized pieces

instruct

  • Heat olive oil in a 6.5-quart covered stockpot over medium-high heat.

  • Add carrots and onions and fry in oil for about 5 minutes.

  • Stir in seasonings (salt, pepper, cumin, turmeric, ginger) and roast for 60 seconds.

  • Add cabbage and potatoes. Stir to combine. Cover the pot. Reduce heat to medium-low. Cook until potatoes are tender, about 30 minutes, stirring occasionally. Actual cooking time depends on the size of your cut potatoes.

notes

You can reduce the olive oil to about 2 tablespoons, but it will add flavor and moisture to the dish. For best results, use full amount.

Calories: 256kcal | carbohydrate: 34G | protein: 4G | fat: 12G | Saturated fat: 1G | sodium: 449mg | Potassium: 970mg | fiber: 4G | sugar: 5G | Vitamin A: 6805unit | Vitamin C: 19.1mg | calcium: 38mg | iron: 1.7mg

Healthy Tikel Gomen (One-Pot Potato and Cabbage)