Name: Kinche (Cracked Wheat)
Prep time: 10 min
Total time: 20 min
Ingredients: 1.25 cups cracked wheat, such as bulgur or freekeh, or barley grits; 2 cups water; 0.25 cup niter kibbe (see Tip), clarified butter or olive oil; 0.5 teaspoon sea salt

Kinche (Cracked Wheat)

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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.

By Fetlework Tefferi

Updated on July 9, 2019

Prep Time:

10 mins

Additional Time:

10 mins

Total Time:

20 mins

Servings:

Yield:

8 servings

Nutrition Profile:

Egg Free Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

1 ¼ 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

Directions

Rinse cracked wheat (or barley grits) until the water runs clear. Drain well.
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.

Tips

Tip: Niter kibbe is clarified butter seasoned with cardamom and a sage-like herb called kosseret.

Nutrition Facts (per serving)

139	Calories
7g	Fat
17g	Carbs
3g	Protein

Nutrition Facts
Servings Per Recipe 8
Calories 139
% Daily Value *
Total Carbohydrate 17g	6%
Dietary Fiber 3g	10%
Total Sugars 0g
Protein 3g	5%
Total Fat 7g	9%
Saturated Fat 4g	22%
Cholesterol 11mg	4%
Vitamin A 215IU	4%
Folate 6mcg	1%
Sodium 76mg	3%
Calcium 9mg	1%
Iron 1mg	3%
Magnesium 37mg	9%
Potassium 90mg	2%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.