Ethiopian Food

I love Ethiopian food! I discovered it not so long ago. The sour taste of the traditional injera bread, combined with the richness and fulfilling flavor of the stew is truly comforting and grounding. Unfortunately, most of the Ethiopian food I’ve had at restaurants was really oily. That’s why I have always wanted to create my own healthy Ethiopian recipes. And this Ethiopian quinoa pumpkin stew is it! It has very few ingredients, and compliments the sourness of the injera perfectly.

If you’ve never had Ethiopian food, you gotta try it out. It is rich in spices and flavors. Many of the dishes are enjoyed with injera, a fermented sour-tasting bread made of teff. I adore injera. I could honestly eat it on its own, and often do! Its amazing how rich this cuisine is with plant-based elements. It’s always fun to learn how other cultures use plants and spice, and incorporate it into your own routine.

Ethiopian Quinoa Pumpkin Stew

If you’re not a fan of fermented flavors, though, you could easily enjoy Ethiopian lentils and stews on their own. They are creamy, grounding, warming, and perfect for fall.

Vegan Ethiopian Quinoa Pumpkin Stew

This recipe includes pumpkin puree – and I will even instruct you on making your very own, instead of using store bought. The pumpkin compliments the sour taste of injera perfectly, and that’s one of my favorite parts of this Ethiopian quinoa pumpkin stew.


I am not sure if Ethiopian cuisine traditionally uses quinoa in dishes, or perhaps this is my own twist. Quinoa is extremely nutrient rich, and makes a great base for this recipe. Enjoy it as a stew on its own, or on top of store-bought injera bread. You could even make your own! 

Ethiopian Quinoa Pumpkin Stew

 In the comments below, I want to hear if you have ever had Ethiopian food. And what were your favorite dishes?

Ethiopian Quinoa Pumpkin Stew Recipe

Total Time 20 hours
Servings 4


  • 2 cups dry quinoa
  • 3 cups home made pumpkin puree
  • 1 red onion
  • 4 tablespoons berber spice or to taste
  • sea salt to taste


For the pumpkin puree

  • Make your fresh pumpkin puree by putting the pumpkin in a plastic bag and throwing it down on the ground hard to break it.
  • Place the pieces on a parchment lined baking tray and bake at 350 for about 1 hour.
  • Poke it with a fork to see when it's completely ready and soft.
  • Take it out, and peel the skin easily.
  • I used a fork to hold it down, and a knife to scrape so I don't get burned. It's important to do it when it's still hot to easily get it out.
  • Then put all the pumpkin in a blender and blend until smooth.

For the quinoa

  • Soak the quinoa in water (to cover) for 48 hours. It makes cooking a breeze.

For the stew

  • Put a small amount of water at the bottom of your pot, and put the chopped red onion in there. Cook for about 10 minutes, until it turns translucent.
  • Add rinsed quinoa (discard soaking water), and 2 cups water.
  • Add berber spice, and cook for about 10 minutes, until the water is gone.
  • Add pumpkin puree and mix well.
  • Turn off heat.
  • Serve on injera, or on its own.
  • I served this on store bought injera - it is made from iron rich teff, and fermented. So good! You can enjoy on its own too.
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Marina Yanay-Triner is a wellness coach and recipe developer through Soul in the Raw. Marina creates easy and delicious vegan recipes and writes about the health benefits of a plant-based diet, focusing on evidence-based nutrition information. She loves to help clients go and stick to plant based eating through her powerful coaching program, combining nutrition and cooking education along with transformational mindset work. Marina adopted a whole food, plant based lifestyle over 7 years ago, inspired by her mother's incredible healing story of reversing a crippling bladder disease. She has reversed PMS symptoms and encourage emotional healing from trauma as a result of this transition. Marina is incredibly passionate about the vegan diet for human health, animal welfare, and the well-being of our planet, all of which she envisions as co-dependent.