AI-generated photo.
Ethiopian · Iconic, Addis Ababa · Ethiopia
Shiro wat
Also called ሽሮ
Shiro wat (ሽሮ), a Addis Ababa plate from Ethiopia.
Pai editors’ mark 5 / 5
Plan, list, and collections
Shiro wat is cooked in Addis Ababa as its own plate, not as a copy of a restaurant menu. Cook onion in oil until it sweetens, then whisk in chickpea flour, tomato, and paprika until the stew is thick. Berbere is the usual chile. Paprika and cayenne are the heat this pantry can count. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
81
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 15%
- Carbs 47%
- Fat 38%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 10.8 g, under the 25 g mark.
Suits · Low sodium
About 327 mg of sodium, under the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Suits · Vegan
No meat, fish, egg, dairy, honey, or gelatin in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
The heat is more than a gentle bowl wants.
Watch · Kid-friendly
The heat is above a mild mark.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Chickpea flour164 kcal
- Olive oil77 kcal
- Red onion20 kcal
- Tomato9 kcal
- Garlic4 kcal
- Smoked paprika4 kcal
Glycemic load
Estimated glycemic load for this count: 11.7. The bands come from the ingredient table.
Portion
One serving is about 280 kcal. Two portions would be about 560 kcal if you want a fuller plate.
Allergens. None flagged in the required list.
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 210 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 280 kcal | 14% |
| Protein | 10.8 g | 22% |
| Carbohydrate | 32.9 g | 12% |
| Fiber | 6.9 g | 25% |
| Total sugars | 8.7 g | 17% |
| Fat | 12 g | 15% |
| Saturated fat | 1.5 g | 8% |
| Cholesterol | 0 mg | 0% |
| Sodium | 327 mg | 14% |
| Potassium | 592 mg | 13% |
| Calcium | 41 mg | 3% |
| Iron | 2.5 mg | 14% |
| Magnesium | 84 mg | 20% |
| Zinc | 1.4 mg | 13% |
| Vitamin A | 68 mcg | 8% |
| Vitamin C | 11.8 mg | 13% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E · estimate | 2.5 mg | 17% |
| Vitamin K · estimate | 50 mcg | 42% |
| Thiamin (B1) | 0.2 mg | 20% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin (B3) | 1.1 mg | 7% |
| Vitamin B6 · estimate | 0.4 mg | 22% |
| Folate · estimate | 214 mcg | 54% |
| Vitamin B12 | 0 mcg | 0% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Sodium stays in a comfortable range.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Chickpea flour1.8 cups170 g
Red onion1 onion180 g
Tomato2 tomatoes200 g
Garlic3 cloves10 g
Smoked paprika2 tsp5 g
Cayenne1 tsp3 g
Olive oil2 tbsp38.46 ml
Water2 cups500 ml
Kosher salt0.5 tsp3 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set out a scale and the equipment for Shiro wat. Heat to a quiet simmer, about 195°F / 90°C and give it 5 minutes so the surface is actually hot. Weigh chickpea flour, red onion, tomato, garlic, smoked paprika, cayenne, olive oil, water, kosher salt. Shiro wat is cooked in Addis Ababa as its own plate, not as a copy of a restaurant menu. Cook onion in oil until it sweetens, then whisk in chickpea flour, tomato, and paprika until the stew is thick. Berbere is the usual chile. Paprika and cayenne are the heat this pantry can count. Amounts are for 4 from foods this library can count.
Heat 5 min
AI-generated photo.
2Shiro wat is cooked in ethiopia. Also called ሽሮ. Keep the heat at a murmur. A hard boil beats tender food into strings.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Shiro wat, until the edges take a little color. Skim the foam once, then stop stirring so the broth stays clear.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Shiro wat at a quiet simmer, about 195°F / 90°C. Start checking at 46 minutes. Shiro wat is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
Simmer 46 min
- 🇪🇹 EthiopiaEast Africaicon-ethiopia-shiro-wat-step-4
Shiro wat, step 5
Step 5 · Shiro wat
5Check the center of Shiro wat, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇪🇹 EthiopiaEast Africaicon-ethiopia-shiro-wat-step-5
Shiro wat, step 6
Step 6 · Rest 5 min
6Rest Shiro wat for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in ethiopia, with the sauce or garnish that belongs to it. Film Shiro wat in this shot order and no other: the table set with the garnish in a small bowl; the lid lifted for one quick look; steam rising off the finished plate; a grill grate just before the food lands. Slate words for the editor: skillet, honeyed, whisked, kilnfire, windowlight, jasper, umber, griddle, trivet, lacquer.
Rest 5 min
How you know it is done
Shiro wat is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
If it goes wrong
- Shiro wat looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Shiro wat turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Shiro wat, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Shiro wat is one of the plates people ask for by name from Addis Ababa.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Cook onion in oil until it sweetens, then whisk in chickpea flour, tomato, and paprika until the stew is thick. Berbere is the usual chile. Paprika and cayenne are the heat this pantry can count.
Allergens in the required list: none flagged.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.