Sega wat (Ethiopian beef stew)
Sega Wat, often called Ethiopia’s national beef stew, is one of the most iconic dishes of Ethiopian cuisine. Deeply aromatic and richly spiced, it’s a comforting meal often served with injera and shared among family and friends. The word “Sega” means meat, and “Wat” refers to a thick, spicy stew — a dish that symbolizes warmth, generosity, and celebration.
Historically, Sega Wat has roots in Ethiopia’s ancient spice trade. Berbere, the signature spice blend, was developed centuries ago, combining native chili peppers with influences from India and the Middle East. Each family’s recipe varies slightly, but the essence remains the same: a slow-cooked beef stew that celebrates depth of flavor and nourishment.
Beyond its bold taste, Sega Wat is incredibly nourishing. It’s built on real, whole-food ingredients — beef, onion, and a variety of anti-inflammatory spices — making it both grounding and healing.
High-Protein for Strength and Recovery: The beef provides a complete source of protein and essential amino acids that support muscle repair, hormone production, digestive repair, and immune function. Slow simmering breaks down connective tissue, resulting in tender meat and easily digestible nutrients.
Healing Spices for Inflammation and Immunity: The combination of ginger, garlic, turmeric, cinnamon, and cardamom has long been valued in traditional medicine. These spices help improve circulation, support digestion, balance blood sugar, and reduce inflammation — making Sega Wat a therapeutic meal for overall wellness.
Onions for Gut and Heart Health: A base made entirely from pureed red onions gives the stew its natural sweetness and depth. Onions are rich in quercetin, a potent antioxidant that supports the immune system, lowers inflammation, and helps maintain a healthy gut microbiome.
Naturally Gluten-Free and Simple to Prepare: Unlike many global stews that rely on flour for thickening, Sega Wat achieves its rich texture from slow-cooked onions and spices — no gluten, dairy, or additives needed. With a few key ingredients and a single pot, it’s an easy, wholesome dish for busy weeknights or meal prep.
How to Serve Sega Wat? Traditionally, Sega Wat is served with injera (recipe here), Ethiopia’s signature fermented flatbread made from teff — a naturally gluten-free ancient grain rich in iron, calcium, and resistant starch. For a modern twist, it pairs beautifully with roasted vegetables, cauliflower rice, or gluten-free flatbread.
Sega Wat is more than a stew — it’s a story of heritage, health, and the healing power of food. Its high-protein content fuels the body, its spices nurture the immune system, and its warmth brings people together. This dish captures everything beautiful about traditional cooking: simple ingredients, time-honored techniques, and flavors that feed both body and soul.
RECIPE
Ingredients
1600 g beef stew meat, cut into cubes
700 g red onion purée
1½ cups beef broth
2 Tbsp avocado oil or ghee
Spices: 4 Tbsp ginger-garlic paste, 1.5 tsp salt, 1 tsp berbere spice (or more if you like it spicy), 1 Tbsp smoked paprika, 1 tsp coriander, 1 tsp cumin, 1 tsp black pepper, 1/4 tsp cardamom, 1/2 tsp cinnamon, and 1 tsp turmeric
Instructions
Build the flavor base - Heat the oil in a large heavy pot over medium-low heat. Add the onion purée, ginger-garlic paste, and all the spices — salt, berbere, smoked paprika, coriander, cumin, black pepper, cardamom, cinnamon, and turmeric. Cook slowly for about 20 minutes, stirring occasionally, until the mixture thickens and the onions lose their raw taste.
Add the beef and broth - Stir in the beef cubes until well coated, then pour in the broth. Mix thoroughly so the meat absorbs the spiced onion base.
Simmer until tender - Reduce heat to low, cover, and simmer gently for 45 minutes, or until the beef is tender and the sauce becomes rich and aromatic.
Serve warm with injera or another gluten-free flatbread, alongside roasted or sautéed vegetables for a complete meal.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana