Lesotho • Africa • medium • 210 mins
Lesotho Potjiekos
Description
Potjiekos is a traditional Basotho stew cooked in a cast-iron pot over an open fire. This dish is significant for its communal preparation and consumption, often enjoyed during gatherings and celebrations, symbolizing unity and sharing among families and friends.
Ingredients
- 2 kg beef, cut into cubes
- 4 medium potatoes, peeled and cubed
- 3 carrots, sliced
- 2 onions, chopped
- 4 cloves garlic, minced
- 1 cup green beans, trimmed
- 2 cups beef broth
- 2 tablespoons vegetable oil
- 1 tablespoon paprika
- 1 teaspoon black pepper
- 1 teaspoon salt
- 1 teaspoon dried thyme
- 2 bay leaves
- 1 cup water
Instructions
- Heat the vegetable oil in a potjie pot over an open fire.
- Add the chopped onions and garlic, sauté until translucent.
- Add the beef cubes and brown them on all sides.
- Sprinkle in the paprika, black pepper, salt, and thyme, stirring to coat the meat.
- Layer the potatoes, carrots, and green beans on top of the meat without stirring.
- Pour in the beef broth and water, adding the bay leaves on top.
- Cover the potjie with its lid and let it simmer for about 2-3 hours, checking occasionally to ensure it does not dry out.
- Once the meat is tender and the vegetables are cooked through, remove from heat and serve hot.
Nutritional Information
Calories: 450 per serving
Servings: 6
Dietary: gluten-free
Health Benefits
Potjiekos is rich in protein from the beef, which is essential for muscle repair and growth. The inclusion of carrots and green beans provides dietary fiber, vitamins A and C, promoting healthy vision and immune function. The use of garlic not only enhances flavor but also offers anti-inflammatory and antimicrobial properties. As a gluten-free dish, it is suitable for individuals with gluten sensitivities, making it a versatile and nutritious meal option.
Cultural Significance
Potjiekos is more than just a meal; it embodies the spirit of community and togetherness in Basotho culture. Traditionally cooked outdoors, it brings people together around the fire, fostering social bonds and cultural heritage.
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