Piki with Stew
Piki with Stew is a traditional Ethiopian dish where paper-thin, slightly spongy flatbread (piki) is served with a rich, spiced stew (often called 'wat' or 'wot'). The piki is made from teff flour and water, while the stew typically features ingredients like lentils, chickpeas, or meat cooked with berbere spice blend and onions. It's a staple comfort food enjoyed across Ethiopia and Eritrea.
🍽️ Nutrition at a glance
This dish is moderately high in carbohydrates from the teff-based piki and starchy vegetables in the stew, with plant-based protein from legumes or meat. A typical serving provides a good balance of fiber, iron, and B vitamins, with a calorie range of approximately 400-600 kcal depending on the stew's ingredients and portion size.
Nutrition breakdown
| Calories | 480 kcal |
| Protein | 18 g |
| Carbs | 72 g |
| Fat | 14 g |
| Fiber | 9 g |
| Sugar | 6 g |
| Sodium | 680 mg |
| Iron | 4.2 mg |
| Calcium | 120 mg |
| Potassium | 420 mg |
| Magnesium | 85 mg |
| Phosphorus | 210 mg |
| Vitamin B6 | 0.4 mg |
| Folate | 95 mcg |
| Manganese | 1.8 mg |
Per 1 serving (300g total: ~150g piki, ~150g stew) · estimated, varies by recipe
💡 What's interesting
The piki bread is unique for being made from teff, an ancient grain that's gluten-free and packed with nutrients, while the communal eating style—tearing piki to scoop stew—reflects Ethiopian cultural values of sharing and connection.
