Ethiopian Cuisine for Cook the Books Recipe - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
20 pods of cardamom*
1 cup garbanzo bean flour (I used Bob Red Mill’s Garbanzo and Fava Flour.)
I removed the seeds from the cardamom pods and then ground them. If using already ground cardamom from the store, use 1 1/2 teaspoons.
Now, you are ready to make some Shiro Wat.
Shiro Wat
Based on recipe found here.
1/2 c. (plus possibly more ) canola oil
mit’in shiro (See recipe above. About 1 1/2 cups if you can find this pre-made.)
salt, to taste
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
1 servings in recipe 		cinnamon
0.33g 		cloves
0.26g 		allspice
0.48g 		nutmeg
0.55g 		turmeric
0.55g 		cumin
1.05g 		pepper
1.05g 		basil
0.52g 		sea salt
6.0g 		coriander
2.25g 		cardamom
0.0g 		fenugreek
6.48g 		ginger
4.5g 		garlic
7.0g 		pepper
7.63g 		paprika
4.2g 		onion
18.0g 		onion
278.04g 		garlic
7.83g 		tomatoes paste
13.65g 		water
592.5g 		salt
0.0g 		Total Per Serving Total for Recipe
Protein (g) 0.01 0.02 0.03 0.03 0.04 0.19 0.11 0.07 0.0 0.28 n/a 1.49 0.41 1.18 0.08 0.62 0.2 2.22 0.5 0.59 0.0 n/a 8.07 8.07
Total Fat (g) 0.0 0.05 0.04 0.2 0.05 0.23 0.03 0.02 0.0 0.4 n/a 0.42 0.27 0.05 0.02 0.54 0.02 0.22 0.04 0.06 0.0 n/a 2.69 2.69
Carbohydrates (g) 0.27 0.16 0.35 0.27 0.36 0.46 0.68 0.32 0.0 1.24 n/a 3.78 3.19 5.09 0.46 2.34 1.68 20.99 2.59 2.58 0.0 n/a 46.8 46.8
Ash (g) 0.01 0.02 0.02 0.01 0.03 0.08 0.05 0.07 5.99 0.14 n/a 0.22 0.21 0.23 0.04 0.29 0.06 0.95 0.12 0.38 0.59 n/a 9.52 9.52
Calories (kcal) 0.815 0.84 1.262 2.888 1.947 3.938 2.678 1.305 0.0 6.705 n/a 20.93 15.615 23.24 2.367 12.138 7.2 88.973 11.667 11.193 0.0 n/a 215.7 215.7
Starch (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a 0.03 n/a n/a 0.03 0.03
Sucrose (g) 0.0 0.0 n/a n/a 0.01 n/a n/a 0.0 n/a n/a n/a n/a 0.01 n/a 0.0 0.03 0.18 2.0 n/a 0.04 n/a n/a 2.28 2.28
Glucose (dextrose) (g) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.05 n/a 0.15 0.11 0.35 6.28 n/a 0.78 n/a n/a 7.75 7.75
Fructose (g) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.08 n/a 0.17 0.28 0.23 5.62 n/a 0.8 n/a n/a 7.19 7.19
Lactose (g) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.06 n/a 0.0 n/a n/a 0.06 0.06
Maltose (g) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.04 n/a n/a 0.04 0.04
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Water (g) 0.03 0.02 0.04 0.03 0.06 0.08 0.11 0.03 0.01 0.2 n/a 0.57 0.42 0.45 7.04 0.4 16.04 253.68 4.59 10.03 591.91 n/a 885.77 885.77
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Sugars (g) 0.01 0.01 n/a 0.16 0.02 0.02 0.01 0.01 0.0 n/a n/a n/a 0.15 1.7 0.32 0.43 0.76 13.96 0.08 1.66 0.0 n/a 19.3 19.3
Galactose (g) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.01 n/a 0.0 0.01 0.0 0.0 n/a 0.0 n/a n/a 0.02 0.02
Dietary Fiber (g) 0.2 0.1 0.1 0.1 0.1 0.1 0.3 0.2 0.0 0.9 n/a 1.6 0.6 0.7 0.2 1.6 0.3 2.5 0.2 0.6 0.0 n/a 10.3 10.3
Calcium (mg) 3.307 1.68 3.173 1.012 1.007 9.776 4.589 10.988 1.44 15.953 n/a 11.405 5.22 5.6 0.534 7.434 4.14 55.608 14.172 4.914 17.775 n/a 179.724 179.724
Iron (mg) 0.03 0.02 0.03 0.02 0.23 0.7 0.3 0.22 0.02 0.37 n/a 2.17 0.52 0.19 0.03 0.99 0.04 0.72 0.13 0.41 0.0 n/a 7.14 7.14
Magnesium (mg) 0.198 0.686 0.648 1.007 1.062 3.843 2.037 2.194 0.06 7.425 n/a 12.377 8.28 4.06 0.916 7.77 1.8 25.024 1.958 5.733 5.925 n/a 93.002 93.002
Phosphorus (mg) 0.211 0.273 0.542 1.172 1.474 5.24 1.817 2.548 0.0 9.203 n/a 19.181 6.66 29.19 1.985 14.49 5.22 75.071 11.98 11.33 0.0 n/a 197.584 197.584
Potassium (mg) 1.422 2.865 5.011 1.925 13.888 18.774 13.22 17.852 0.48 28.508 n/a 49.896 60.435 77.07 16.108 98.448 26.28 330.868 31.398 138.411 0.0 n/a 932.858 932.858
Sodium (mg) 0.033 0.632 0.37 0.088 0.209 1.764 0.462 0.177 2325.48 0.788 n/a 4.342 1.44 1.82 0.305 1.428 0.72 22.243 1.331 107.835 23.7 n/a 2495.166 2495.166
Zinc (mg) 0.01 0.0 0.0 0.01 0.02 0.05 0.01 0.03 0.01 0.11 n/a 0.16 0.21 0.18 0.02 0.17 0.03 0.36 0.09 0.09 0.06 n/a 1.63 1.63
Copper (mg) 0.001 0.001 0.003 0.006 0.003 0.009 0.012 0.007 0.002 0.022 n/a 0.072 0.022 0.011 0.002 0.026 0.007 0.167 0.023 0.051 0.059 n/a 0.504 0.504
Manganese (mg) 0.058 0.078 0.014 0.016 0.043 0.035 0.059 0.016 0.006 0.043 n/a 0.08 1.193 0.039 0.008 0.035 0.023 0.222 0.131 0.041 0.0 n/a 2.14 2.14
Selenium (mcg) 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.6 n/a 0.4 1.7 2.7 0.0 0.2 0.1 1.4 1.1 0.7 0.0 n/a 9.1 9.1
Vitamin A, IU (IU) 0.974 1.378 2.592 0.561 0.0 13.335 3.14 48.75 0.0 0.0 n/a 3.888 6.615 0.0 239.027 2214.87 0.36 2.78 0.705 208.163 0.0 n/a 2747.136 2747.136
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.05 0.07 0.13 0.028 0.0 0.672 0.158 2.439 0.0 0.0 n/a 0.194 0.315 0.0 11.986 110.754 0.0 0.0 0.0 10.374 0.0 n/a 137.168 137.168
Beta Carotene (mcg) 0.37 0.218 n/a 0.088 0.0 8.001 1.638 29.037 0.0 n/a n/a n/a 3.96 0.0 123.979 1162.518 0.18 2.78 0.392 122.987 0.0 n/a 1456.148 1456.148
Vitamin E (mg) 0.01 0.02 n/a 0.0 0.02 0.03 0.01 0.04 0.0 n/a n/a n/a 0.81 0.04 0.12 1.25 0.0 0.06 0.01 0.59 0.0 n/a 3.01 3.01
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0
Lycopene (mcg) 0.05 0.0 n/a 0.0 0.0 0.0 0.063 2.044 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3926.286 0.0 n/a 3928.442 3928.442
Lutein + zeaxanthin (mcg) 0.733 0.0 n/a 0.0 0.0 4.704 2.153 5.98 0.0 n/a n/a n/a 0.0 0.0 3.893 552.594 0.72 16.682 1.253 0.0 0.0 n/a 588.712 588.712
Tocopherol, beta (mg) 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.01 0.0 0.0 n/a 0.0 n/a n/a 0.02 0.02
Tocopherol, gamma (mg) 0.03 n/a n/a 0.0 0.0 n/a 0.05 0.0 n/a n/a n/a n/a 0.13 0.0 0.01 0.14 0.0 0.0 n/a 0.07 n/a n/a 0.44 0.44
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.01 0.01
Vitamin C (mg) 0.0 0.2 0.2 0.0 0.1 0.1 0.2 0.3 0.0 0.5 n/a 0.2 0.3 1.3 9.7 3.0 1.3 13.3 2.4 3.0 0.0 n/a 36.3 36.3
Thiamin (mg) 0.0 0.0 0.0 0.002 0.001 0.007 0.001 0.001 0.0 0.005 n/a 0.021 0.002 0.033 0.004 0.027 0.009 0.111 0.016 0.008 0.0 n/a 0.249 0.249
Riboflavin (mg) 0.0 0.001 0.0 0.0 0.001 0.003 0.003 0.002 0.0 0.007 n/a 0.024 0.009 0.011 0.007 0.073 0.005 0.056 0.009 0.02 0.0 n/a 0.23 0.23
Niacin (mg) 0.004 0.004 0.014 0.007 0.028 0.048 0.012 0.036 0.0 0.048 n/a 0.106 0.232 0.048 0.075 0.643 0.022 0.361 0.055 0.42 0.0 n/a 2.165 2.165
Pantothenic acid (mg) 0.001 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.024 0.075 0.022 0.278 0.047 0.019 0.0 n/a 0.466 0.466
Vitamin B-6 (mg) 0.001 0.002 0.001 0.001 0.01 0.005 0.004 0.012 0.0 n/a n/a 0.039 0.038 0.206 0.022 0.169 0.022 0.361 0.097 0.03 0.0 n/a 1.018 1.018
Folate (mcg) 0.02 0.242 0.173 0.418 0.215 0.105 0.105 1.425 0.0 0.0 n/a 3.694 1.755 0.14 3.512 4.452 3.42 63.949 0.235 1.638 0.0 n/a 85.496 85.496
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0
Choline (mg) 0.0 0.1 n/a 0.0 0.3 0.3 0.1 0.3 0.0 n/a n/a n/a 1.9 4.7 0.4 2.2 1.1 15.3 1.8 5.3 0.0 n/a 33.7 33.7
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0
Tryptophan (g) 0.0 n/a n/a n/a n/a n/a n/a 0.001 0.0 n/a n/a 0.025 0.003 0.015 0.001 n/a 0.002 0.028 0.005 0.004 n/a n/a 0.085 0.085
Threonine (g) 0.0 n/a n/a n/a n/a n/a n/a 0.003 0.0 n/a n/a 0.058 0.009 0.033 0.003 n/a 0.004 0.056 0.013 0.014 n/a n/a 0.192 0.192
Isoleucine (g) 0.0 n/a n/a n/a n/a n/a n/a 0.003 0.0 n/a n/a 0.08 0.012 0.046 0.002 n/a 0.002 0.028 0.017 0.01 n/a n/a 0.199 0.199
Leucine (g) 0.001 n/a n/a n/a n/a n/a n/a 0.006 0.0 n/a n/a 0.114 0.018 0.072 0.003 n/a 0.005 0.083 0.024 0.015 n/a n/a 0.341 0.341
Lysine (g) 0.001 n/a n/a n/a n/a n/a n/a 0.003 0.0 n/a n/a 0.109 0.014 0.041 0.003 n/a 0.007 0.083 0.021 0.016 n/a n/a 0.298 0.298
Methionine (g) 0.0 n/a n/a n/a n/a n/a n/a 0.001 0.0 n/a n/a 0.022 0.003 0.024 0.001 n/a 0.0 0.028 0.006 0.003 n/a n/a 0.088 0.088
Cystine (g) 0.0 n/a n/a n/a n/a n/a n/a 0.001 0.0 n/a n/a 0.024 0.002 0.012 0.002 n/a 0.0 0.028 0.005 0.003 n/a n/a 0.076 0.076
Phenylalanine (g) 0.0 n/a n/a n/a n/a n/a n/a 0.004 0.0 n/a n/a 0.071 0.011 0.034 0.004 n/a 0.005 0.056 0.014 0.016 n/a n/a 0.215 0.215
Tyrosine (g) 0.0 n/a n/a n/a n/a n/a n/a 0.002 0.0 n/a n/a 0.049 0.005 0.015 0.001 n/a 0.002 0.028 0.006 0.007 n/a n/a 0.115 0.115
Valine (g) 0.001 n/a n/a n/a n/a n/a n/a 0.004 0.0 n/a n/a 0.071 0.017 0.05 0.002 n/a 0.004 0.056 0.023 0.011 n/a n/a 0.238 0.238
Arginine (g) 0.001 n/a n/a n/a n/a n/a n/a 0.003 0.0 n/a n/a 0.16 0.01 0.117 0.003 n/a 0.018 0.306 0.049 0.01 n/a n/a 0.677 0.677
Histidine (g) 0.0 n/a n/a n/a n/a n/a n/a 0.002 0.0 n/a n/a 0.043 0.007 0.022 0.002 n/a 0.002 0.028 0.009 0.008 n/a n/a 0.122 0.122
Alanine (g) 0.001 n/a n/a n/a n/a n/a n/a 0.004 0.0 n/a n/a 0.066 0.007 0.025 0.002 n/a 0.004 0.056 0.01 0.027 n/a n/a 0.201 0.201
Aspartic acid (g) 0.001 n/a n/a n/a n/a n/a n/a 0.009 0.0 n/a n/a 0.176 0.049 0.09 0.021 n/a 0.016 0.195 0.038 0.096 n/a n/a 0.691 0.691
Glutamic acid (g) 0.001 n/a n/a n/a n/a n/a n/a 0.008 0.0 n/a n/a 0.259 0.038 0.149 0.016 n/a 0.047 0.5 0.063 0.259 n/a n/a 1.341 1.341
Glycine (g) 0.001 n/a n/a n/a n/a n/a n/a 0.004 0.0 n/a n/a 0.085 0.01 0.037 0.002 n/a 0.005 0.056 0.016 0.008 n/a n/a 0.224 0.224
Proline (g) 0.001 n/a n/a n/a n/a n/a n/a 0.003 0.0 n/a n/a 0.078 0.01 0.018 0.002 n/a 0.002 0.056 0.008 0.011 n/a n/a 0.188 0.188
Serine (g) 0.001 n/a n/a n/a n/a n/a n/a 0.003 0.0 n/a n/a 0.079 0.011 0.035 0.004 n/a 0.004 0.056 0.015 0.015 n/a n/a 0.221 0.221
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Trans Fat (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.001 0.014 0.012 0.143 0.017 0.016 0.01 0.001 0.0 0.022 n/a 0.095 0.087 0.01 0.002 0.088 0.007 n/a 0.007 0.014 0.0 n/a 0.547 0.547
Phytosterols (mg) 0.086 0.666 0.293 0.341 0.451 0.714 0.966 0.551 0.0 1.035 n/a 9.072 3.735 0.56 n/a 7.35 2.7 n/a n/a n/a n/a n/a 28.519 28.519
Monounsaturated Fat (g) 0.001 0.004 0.003 0.018 0.009 0.147 0.011 0.002 0.0 0.306 n/a n/a 0.045 0.001 0.0 0.052 0.002 n/a 0.001 0.01 0.0 n/a 0.611 0.611
Polyunsaturated (g) 0.0 0.018 0.011 0.002 0.012 0.034 0.012 0.011 0.0 0.039 n/a n/a 0.059 0.027 0.005 0.349 0.004 n/a 0.02 0.022 0.0 n/a 0.626 0.626
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