Ethiopian-Inspired Berbere Spiced Beef and Teff Grain Bowl
A nourishing grain bowl featuring pressure-cooked beef seasoned with traditional Ethiopian berbere spice blend, paired with fluffy teff grains and a medley of seasonal roasted vegetables for a hearty weeknight meal.
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Overview
This Ethiopian-inspired grain bowl features tender beef cooked quickly in a pressure cooker with a fragrant berbere spice blend, an essential Ethiopian seasoning. Paired with fluffy teff grains and a colorful assortment of roasted seasonal vegetables, this dish offers a vibrant and comforting meal perfect for busy evenings.
Why you’ll love it
- Rich and aromatic berbere-spiced beef cooked to perfection in a pressure cooker, saving time without sacrificing flavor.
- Nutty, protein-rich teff grain provides a wholesome base with a unique texture.
- Roasted seasonal vegetables add color, nutrition, and earthiness.
- A balanced, hearty meal that celebrates Ethiopian flavors in a modern grain bowl format.
Ingredient notes
- Berbere spice: A warm and spicy Ethiopian blend including chili, garlic, ginger, fenugreek, and other spices. Available at specialty stores or homemade from scratch.
- Teff grain: A tiny gluten-free grain native to Ethiopia, known for its nutritional profile and slightly nutty flavor.
- Beef chuck: Well-marbled cut ideal for pressure cooking to tenderize quickly.
- Seasonal vegetables: Use a variety like carrots, bell peppers, zucchini, or eggplant based on availability.
Serving & storage
Serve the grain bowl warm, layering teff grains with sliced berbere beef and roasted vegetables. Garnish with fresh cilantro or a dollop of plain yogurt or labneh if desired. Leftovers can be stored in airtight containers in the refrigerator for up to 3 days. Reheat gently on stove or microwave until steaming hot. For best texture, add a splash of water when reheating teff grains.
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Chef tips
- If you do not have a pressure cooker, brown the beef in a heavy pot and braise covered at low heat for about 2 hours until tender.
- Adjust the amount of berbere spice according to your heat preference; the blend can be spicy.
- Rinse teff thoroughly before cooking to remove any dust.
- Store leftovers separately if possible to keep textures optimal.
Ingredients
- 500 g (1.1 lbs)beef chuck, cut into 2 cm cubes
- 2 tbspberbere spice blend
- 1 tbspvegetable oil
- 1 largeonion, finely chopped
- 3 clovesgarlic, minced
- 1 tbspginger, grated
- 1 cup (170 g)teff grain
- 2 cups (475 ml)water or beef broth
- 2 mediumcarrots, peeled and cut into sticks
- 1 red bell pepper, slicedred bell pepper, sliced
- 1 small zucchini, slicedsmall zucchini, sliced
- to tastesalt
- to tasteblack pepper
- for garnish (optional)fresh cilantro
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Equipment
- pressure cooker or Instant Pot
- medium pot with lid
- baking sheet
- mixing bowls
- knife
- cutting board
- wooden spoon or spatula
Nutrition per serving
- Calories580
- Protein45 g
- Carbs50 g
- Fat18 g
Step-by-step
Step 1
Pat the beef cubes dry with paper towels. In a bowl, toss the beef with the berbere spice blend until evenly coated.Step 2
Set the pressure cooker to sauté mode. Heat the vegetable oil and add the chopped onion. Cook, stirring frequently, until soft and translucent, about 5 minutes.Step 3
Add the garlic and ginger to the onions and sauté for 1 minute until fragrant.Step 4
Add the spiced beef cubes to the pressure cooker. Brown the meat on all sides for about 5 minutes.Step 5
Pour in 250 ml (1 cup) of water or beef broth. Secure the lid of the pressure cooker and set to high pressure for 25 minutes.Step 6
While the beef cooks, preheat your oven to 200°C (400°F). Toss the carrots, bell pepper, and zucchini with a drizzle of oil, salt, and pepper. Spread them on a baking sheet and roast for 20 minutes until tender and lightly caramelized.Step 7
After the pressure cooking cycle ends, perform a natural release for 10 minutes, then carefully quick-release any remaining pressure.Step 8
Meanwhile, rinse the teff grain under cold water. In a medium pot, combine teff and 2 cups (475 ml) water or broth with a pinch of salt. Bring to a boil, then reduce to low heat, cover, and simmer until grains are tender and water is absorbed, approximately 15 minutes.Step 9
Fluff the cooked teff with a fork. Slice the tender berbere beef into bite-sized pieces if desired.Step 10
To assemble, divide teff grains into bowls, top with berbere spiced beef and roasted seasonal vegetables. Garnish with fresh cilantro if desired and serve immediately.
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