This holiday season, treat yourself and your loved ones to a one-pot sweet stew that's not only delicious but also packed with essential vitamins and minerals. This recipe combines the richness of dried fruits with the savory goodness of lamb or beef, creating a dish that's both nutritious and satisfying. Perfect for a festive gathering, this stew serves 6-8 people and is sure to become a holiday favorite.
Nutritional Powerhouse
This stew is a nutritional powerhouse, offering a wide array of vitamins and minerals. The dried fruits are particularly rich in vitamin A, beta carotene, and various trace minerals, including iron, which can help ease digestion. The more vegetables you add, the better it is for your waistline. However, avoid adding tomatoes as they can cause heartburn or acid reflux.
Ingredients
2 lbs cubed beef or lamb: Opt for organic, grass-fed meats for better flavor and health benefits.
2 tablespoons butter or oil
3 large carrots, peeled and sliced
2 medium onions, sliced
3 sticks of celery
2 cloves of chopped or crushed garlic
1 teaspoon dried dill
½ teaspoon grated nutmeg
Sea salt or vegetable salt
Freshly ground black pepper
1 ½ cups vegetable broth: Dissolved in water from cubes or powder.
½ cup dried apricots
½ cup pitted prunes
½ cup dried peaches (optional)
1 teaspoon fresh mint leaves: Dried mint can be used if fresh is not available.
½ cup chopped walnuts
¼ cup orange juice (optional)
Cooking Instructions
Brown the Meat: Heat a large, heavy skillet and add butter or oil. Brown the beef or lamb cubes and onions together. You may need two skillets depending on the quantity.
Add Vegetables and Spices: Add carrots, onions, and celery. Then, add garlic, dill, nutmeg, salt, pepper, and vegetable broth. Stir and bring to a boil.
Simmer: Cover and simmer on a low flame for 1 ½ hours, stirring occasionally.
Add Dried Fruits and Mint: Add dried fruits and mint. Cover and simmer for another 30 minutes or until the meat is tender.
Serve: Transfer to a warm serving dish and sprinkle with walnuts and orange juice.
Optional Additions
Vegetables: Adding 1 cup of Brussels sprouts, green beans, or any other vegetable you like can make the stew even more nutritious.
Vegetarian Option: For vegetarians, use cubed extra-firm tofu or tempeh. Add these halfway through the cooking process, at the same time as the dried fruits.
Serving Suggestions
Serve this delightful stew with polenta or the "New Potatoes" recipe from the book "Feeling Very Much Better." The combination of flavors will make your holiday meal unforgettable.
Interesting Stats
Nutritional Value: Dried apricots are a great source of vitamin A, providing 47% of the daily recommended intake per serving (Source: Healthline).
Iron Content: Prunes are rich in iron, offering 0.93 mg per serving, which is about 5% of the daily recommended intake (Source: USDA).
Health Benefits of Mint: Mint leaves are known to aid digestion and alleviate gas, making them a perfect addition to this stew (Source: Medical News Today).
Conclusion
This one-pot sweet stew is a perfect blend of savory and sweet, making it an ideal dish for the holidays. Packed with essential nutrients and easy to prepare, it's a dish that will impress your guests and keep them coming back for more. Whether you stick to the traditional recipe or add your own twist, this stew is sure to become a holiday staple.
Feel free to explore more about the nutritional benefits of the ingredients used in this recipe from trusted sources like Healthline and Medical News Today.
