Eswatini (Swaziland) • Africa • medium • 210 mins
Eswatini (Swaziland) Potjiekos
Description
Potjiekos is a traditional stew originating from the Southern African region, particularly enjoyed in Eswatini. It is a communal dish often cooked outdoors in a cast-iron pot, symbolizing togetherness and the sharing of food among family and friends.
Ingredients
- 1 kg beef or lamb, cut into cubes
- 2 tablespoons vegetable oil
- 2 onions, chopped
- 3 cloves garlic, minced
- 4 medium potatoes, peeled and diced
- 3 carrots, sliced
- 2 cups green beans, trimmed
- 1 cup mushrooms, sliced
- 2 cups beef or vegetable broth
- 1 teaspoon paprika
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon dried thyme
- 1 bay leaf
- 1 tablespoon Worcestershire sauce
- Fresh parsley for garnish
Instructions
- Heat the vegetable oil in a cast-iron pot over medium heat. Add the chopped onions and garlic, sautéing until translucent.
- Add the meat cubes and brown them on all sides.
- Layer the diced potatoes, carrots, green beans, and mushrooms over the meat.
- In a separate bowl, mix the broth, paprika, salt, black pepper, thyme, bay leaf, and Worcestershire sauce. Pour this mixture over the layered ingredients in the pot.
- Cover the pot with a lid and reduce the heat to low. Allow to simmer for about 2 to 3 hours, checking occasionally and adding more broth if necessary.
- Once the meat is tender and the vegetables are cooked, remove the bay leaf and adjust seasoning if needed.
- Serve hot, garnished with fresh parsley.
Nutritional Information
Calories: 450 per serving
Servings: 6
Dietary: gluten-free
⚠️ Allergens: none
Health Benefits
Potjiekos is rich in protein from the beef or lamb, essential for muscle repair and immune function. The inclusion of vegetables like carrots, potatoes, and green beans provides dietary fiber, vitamins, and minerals that support digestion and overall health. Additionally, the dish is gluten-free, making it suitable for those with gluten sensitivities. Its warming, communal preparation aligns with cultural traditions that promote social bonding and wellness.
Cultural Significance
Potjiekos is not just a meal but a social event in Eswatini, often prepared during gatherings and celebrations. It reflects the communal spirit of the Swazi people, as it is usually cooked in large pots and shared among many.
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