Kinche (Cracked Wheat)


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.

Kinche (Cracked Wheat)
Prep Time:
10 mins
Additional Time:
10 mins
Total Time:
20 mins
8 servings
Nutrition Profile:


  • 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


  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 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.

Related Articles