Liberia • Africa • medium • 120 mins
Liberia Liberian Meat Stew
Description
Liberian Meat Stew is a hearty and flavorful dish made with tender meat, vegetables, and a rich sauce. It holds cultural significance as a staple in Liberian households, often served during family gatherings and celebrations.
Ingredients
- 2 lbs beef or goat meat, cut into chunks
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2 tablespoons vegetable oil
- 4 cups water
- 2 large tomatoes, chopped
- 2 carrots, sliced
- 1 bell pepper, chopped
- 1 teaspoon thyme
- 1 teaspoon black pepper
- 1 teaspoon salt
- 1-2 Scotch bonnet peppers (optional, for heat)
- 1 cup green leafy vegetables (like collard greens or spinach), chopped
- 1 tablespoon tomato paste
Instructions
- In a large pot, heat the vegetable oil over medium heat. Add the chopped onions and sauté until translucent.
- Add the minced garlic and ginger, stirring for about 1 minute until fragrant.
- Add the meat chunks to the pot, browning them on all sides.
- Pour in the water and bring to a boil. Reduce heat to low, cover, and simmer for about 1 hour or until the meat is tender.
- Add the chopped tomatoes, carrots, bell pepper, thyme, black pepper, salt, and Scotch bonnet peppers (if using). Stir well and simmer for an additional 30 minutes.
- Finally, stir in the green leafy vegetables and tomato paste, cooking for another 10 minutes until the vegetables are tender.
- Adjust seasoning if necessary and serve hot with rice or fufu.
Nutritional Information
Calories: 450 per serving
Servings: 6
Dietary: dairy-free, gluten-free
⚠️ Allergens: none
Health Benefits
Liberian Meat Stew is rich in protein from beef or goat meat, which supports muscle health and aids in tissue repair. The inclusion of vegetables like tomatoes, carrots, and bell peppers provides essential vitamins and antioxidants, promoting overall health and immune function. Additionally, this dish is dairy-free and gluten-free, making it suitable for various dietary restrictions while celebrating traditional Liberian flavors that foster community and cultural connection.
Cultural Significance
Meat Stew is a beloved dish in Liberia, often prepared for special occasions and family gatherings. It reflects the communal spirit of Liberian culture, where food is a central part of socializing and celebration.
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