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Ethiopian Key-Wat Stew in the Insta-Pot

Posted on October 16, 2018October 16, 2018 by amynwaite
Ingredients
  • 1.5 lbs. organic beef  or lamb stew meat
  • 3 tablespoons organic grass fed butter or ghee
  • 1 large organic onion finely chopped
  • 1 tablespoon ginger-garlic crushed 1/2 inch ginger + 2 cloves garlic OR 1/2 teaspoon ginger powder + 1/2 teaspoon garlic powder
  • 1/8 tsp turmeric
  • 3 tablespoons organic tomato paste
  • 1 teaspoon sea salt (if using Berbere blend, check for salt in ingredients)
  • 1 cup water
You can substitute the following spices with 1- 1.5 tablespoons of Berbere Seasoning +2 tsp Coriander Powder
  • Berbere Seasoning blend if you want to make it yourself- this is used in many Ethiopian dishes
    • 1/2 teaspoon fenugreek
    • 1/2 cup ground dried New Mexico chiles
    • 1/4 cup paprika
    • 1 tablespoon salt
    • 1 teaspoon ground ginger
    • 1 teaspoon onion powder
    • 1/2 teaspoon ground cardamom
    • 1/2 teaspoon ground coriander
    • 1/4 teaspoon ground nutmeg
    • 1/4 teaspoon garlic powder
    • 1/8 teaspoon ground cloves
    • 1/8 teaspoon ground cinnamon
    • 1/8 teaspoon ground allspice
Instructions
  1. Prep: Using a mini food processor, pulse together onion chunks and ginger-garlic, 8-10 times. Alternatively, finely chop them.
  2. Turn the insta pot on Sauté mode. Wait 30 seconds until the inner pot is hot and add butter or ghee. Add chopped onion, ginger-garlic, turmeric and salt and cook till slightly caramelized, about a minute.
  3. Add all dry spices, tomato paste and 1/4 cup water, stir well and cook for a minute.  Then, add the remaining water and meat cubes in the pot. Press “cancel”, close the lid and set valve to ‘Sealing’ position. Press Meat/Stew, 40 minutes. Wait for Natural release of pressure.

  4. Open Insta pot and serve with couscous with a garden salad dressed with fresh lemon vinaigrette, or, the traditional sourdough flatbread, Injera.
Stove top recipe
  1. You can also make this dish on the stove-top, using a sauce pot or dutch oven.  Use a heavy bottom pan, since that can evenly distribute the heat and withstand a longer cooking time.

  2. Simply follow all the instructions above. Cook the meat on medium heat for 35-45 minutes. Remember to stir every 5-7 minutes or so, till the meat is fork tender.

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Posted in Lunch and Dinner RecipesTagged gluten free

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