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By Tamar Homecare | December 21, 2023 | Uncategorized

Nutritious and Easy Stew Recipe

Preparation: 15-20 minutes | Cooking time: 1½ hours (or 4-6 hours in a slow cooker) | Serves: 2

340g/12oz cubed lean beef, chicken, or turkey (pre-cut)
1 tbsp olive oil
1 large onion, sliced (pre-sliced optional)
2 cloves garlic, minced
1 tsp turmeric
1 heaped tbsp plain flour
900ml/1½ pints low-sodium stock
225g/8oz carrots, peeled and sliced (pre-cut optional)
225g/8oz potatoes, sliced in medium-sized chunks (pre-cut optional)
1 small cabbage, finely shredded (pre-shredded optional)
1 cup of spinach or kale, chopped
1 cup cooked beans or lentils
Ground pepper to taste
Optional: Cooked whole-grain rice, small pasta, or quinoa
Optional: Flaxseeds or chia seeds for garnishing
Optional: Greek yogurt or grated cheese for topping

  1. Brown the meat in oil in a large pan or slow cooker. Add onion and garlic, cooking until soft.
  2. Add turmeric and flour, then slowly add stock, stirring until boiling.
  3. Incorporate carrots, potatoes, beans/lentils, and continue cooking.
  4. For the pan, simmer for 1½ hours; for the slow cooker, set on low for 4-6 hours.
  5. Add cabbage and leafy greens in the last 20 minutes (pan) or 1 hour (slow cooker).
  6. Stir in cooked whole grains before serving.
  7. Garnish with flaxseeds or chia seeds and top with Greek yogurt or cheese if desired.

Ensure proper reheating for safety.
Freeze in small portions for easy future meals.

What make this dish special are the garnishing and toppings. Flaxseeds and chia seeds are packed with omega-3 fatty acids which benefit heart health, beans and lentils increase protein intake, whilst leafy greens have a whole heap of vitamin and mineral goodness.  


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