I have eaten at Ethiopian restaurants in London, Amsterdam and New York. So hopefully that should give some idea of the cuisine even though I haven't eaten actually in Ethiopia! I tried lots of different dishes, and none have been spicey at all really.
I think I would choose an Ethiopian meal above any other. The food is delicious. The main staple is injera which is a big spongey pancake that you use to scoop up tasty stews with. You eat it with your hands, which makes it fun I think!