Kinche (Cracked Wheat)

Kinche (Cracked Wheat)

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From: EatingWell Magazine, January/February 2018

This Ethiopian buttery grain porridge recipe is often served for breakfast, but you can also top it with other dishes like messer wot (spiced lentils) or gomen (Ethiopian-spiced collards) for lunch or dinner and eat it in place of the traditional flatbread, injera.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • 1¼ cups cracked wheat, such as bulgur or freekeh, or barley grits
  • 2 cups water
  • ¼ cup niter kibbe (see Tip), clarified butter or olive oil
  • ½ teaspoon sea salt


  • Prep

  • Ready In

  1. Rinse cracked wheat (or barley grits) until the water runs clear. Drain well.
  2. Combine the wheat (or barley grits) and 2 cups water in a large saucepan. Bring to a boil. Reduce heat to maintain a gentle simmer, cover and cook until fluffy and tender, about 10 minutes for bulgur or barley grits, 20 minutes for freekeh. Remove from heat and let stand, covered, for 5 minutes. Stir in niter kibbe (or butter or oil) and salt.
  • Tip: Niter kibbe is clarified butter seasoned with cardamom and a sage-like herb called kosseret.

Nutrition information

  • Serving size: ½ cup
  • Per serving: 139 calories; 7 g fat(4 g sat); 3 g fiber; 17 g carbohydrates; 3 g protein; 6 mcg folate; 11 mg cholesterol; 0 g sugars; 0 g added sugars; 215 IU vitamin A; 0 mg vitamin C; 9 mg calcium; 1 mg iron; 75 mg sodium; 90 mg potassium
  • Carbohydrate Servings: 1

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