Discover the flavors of Liberia with this traditional meal known as Chop. This hearty dish features a delicious combination of rice, beans, and a variety of meats, offering a satisfying and flavorful experience. Perfect for a comforting family dinner or a taste of authentic Liberian cuisine.

Ingredients:

- 2 cups rice

- 1 cup black-eyed peas (soaked overnight)

- 1 pound beef (cubed)

- 1 pound chicken (cut into pieces)

- 1/2 pound pork (cubed)

- 1 large onion (chopped)

- 3 cloves garlic (minced)

- 2 tablespoons tomato paste

- 4 cups beef or chicken broth

- 1 cup palm oil

- 2-3 Scotch bonnet peppers (diced)

- 1 teaspoon ground thyme

- Salt and pepper to taste

- 2 bay leaves

- 1 tablespoon ground cumin

- 1 teaspoon paprika

- 2 carrots (diced)

- 1 bell pepper (diced)

Instructions:

Prepare the Beans:

  - Drain the soaked black-eyed peas and set aside.

Cook the Meat:

  - In a large pot, heat palm oil over medium heat. Add the beef, chicken, and pork. Cook until browned on all sides.

  - Remove the meat and set aside.

Sauté the Aromatics:

  - In the same pot, add onions and garlic. Sauté until the onions are translucent.

Add Tomato Paste and Spices:

  - Stir in the tomato paste and cook for 2 minutes.

  - Add the diced Scotch bonnet peppers, ground thyme, cumin, paprika, salt, and pepper. Mix well.

Combine Ingredients:

  - Return the cooked meats to the pot. Add the beef or chicken broth, bay leaves, carrots, and bell pepper.

  - Bring to a boil, then reduce the heat to a simmer. Cover and cook for about 45 minutes, or until the meats are tender.

Cook the Beans:

  - Add the black-eyed peas to the pot. Continue to simmer until the beans are cooked and the flavors are well combined, about 20-30 minutes.

Prepare the Rice:

  - While the stew is cooking, prepare the rice according to package instructions.

Serve:

  - Serve the stew over a bed of rice.

Enjoy this traditional Liberian meal as a comforting and hearty dish that brings a taste of Liberia to your table!

Nutritional Values

Rice

- Calories: 205

- Carbohydrates: 45 grams

- Protein: 4 grams

- Fat: 0.4 grams

- Fiber: 0.6 grams

Benefits:

- Provides energy due to its high carbohydrate content.

- Easy to digest and a good source of essential nutrients like B vitamins.

Black-Eyed Peas

- Calories: 200

- Carbohydrates: 32 grams

- Protein: 13 grams

- Fat: 0.9 grams

- Fiber: 8 grams

Benefits:

- High in protein and fiber, which aids in digestion and helps maintain a healthy weight.

- Rich in folate, iron, and potassium, supporting overall health.

Beef

- Calories: 250

- Carbohydrates: 0 grams

- Protein: 26 grams

- Fat: 17 grams

- Fiber: 0 grams

Benefits:

- Excellent source of high-quality protein and essential nutrients like iron and zinc.

- Supports muscle growth, repair, and overall body function.

Chicken

- Calories: 165

- Carbohydrates: 0 grams

- Protein: 31 grams

- Fat: 3.6 grams

- Fiber: 0 grams

Benefits:

- Lean protein source that aids in muscle maintenance and repair.

- Rich in B vitamins and minerals like selenium and phosphorus.

Pork

- Calories: 242

- Carbohydrates: 0 grams

- Protein: 27 grams

- Fat: 14 grams

- Fiber: 0 grams

Benefits:

- Provides high-quality protein and essential vitamins and minerals, including B vitamins and zinc.

- Supports overall body health and energy levels.

Onion

- Calories: 44

- Carbohydrates: 10 grams

- Protein: 1 gram

- Fat: 0.1 grams

- Fiber: 2 grams

Benefits:

- Rich in antioxidants and compounds that may help reduce inflammation and improve heart health.

- Provides vitamins C and B6, supporting immune function and energy metabolism.

Garlic

- Calories: 4

- Carbohydrates: 1 gram

- Protein: 0.2 grams

- Fat: 0 grams

- Fiber: 0.1 grams

Benefits:

- Contains allicin, which has antioxidant and anti-inflammatory properties.

- May help support cardiovascular health and boost the immune system.

Tomato Paste:

- Calories: 30

- Carbohydrates: 7 grams

- Protein: 1 gram

- Fat: 0.2 grams

- Fiber: 2 grams

Benefits:

- Rich in lycopene, an antioxidant linked to reduced risk of chronic diseases.

- Provides vitamins A and C, supporting immune health and skin health.

Beef or Chicken Broth

- Calories: 15-20

- Carbohydrates: 1 gram

- Protein: 1 gram

- Fat: 1 gram

- Fiber: 0 grams

Benefits:

- Adds flavor and nutrients to dishes.

- Can provide minerals and collagen, supporting joint and gut health.

Palm Oil

- Calories: 120

- Carbohydrates: 0 grams

- Protein: 0 grams

- Fat: 14 grams

- Fiber: 0 grams

Benefits:

- Rich in vitamin E and antioxidants, which may help protect cells from damage.

- Provides a source of healthy fats.

Scotch Bonnet Peppers

- Calories: 18

- Carbohydrates: 4 grams

- Protein: 0.5 grams

- Fat: 0.2 grams

- Fiber: 1.2 grams

Benefits:

- Contains capsaicin, which may help boost metabolism and reduce inflammation.

- High in vitamins A and C, supporting immune health and skin health.

Ground Thyme

- Calories: 3

- Carbohydrates: 0.8 grams

- Protein: 0.1 grams

- Fat: 0.1 grams

- Fiber: 0.2 grams

Benefits:

- Contains antioxidants and antimicrobial properties.

- Supports digestive health and may help alleviate respiratory issues.

Bay Leaves

- Calories: 3

- Carbohydrates: 0.7 grams

- Protein: 0.1 grams

- Fat: 0.1 grams

- Fiber: 0.3 grams

Benefits:

- Rich in antioxidants and essential oils that may aid digestion.

- Provides anti-inflammatory and antimicrobial effects.

Ground Cumin

- Calories: 8

- Carbohydrates: 0.9 grams

- Protein: 0.4 grams

- Fat: 0.4 grams

- Fiber: 0.4 grams

Benefits:

- Contains antioxidants and has digestive benefits.

- May help improve digestion and boost the immune system.

Paprika

- Calories: 6

- Carbohydrates: 1 gram

- Protein: 0.3 grams

- Fat: 0.3 grams

- Fiber: 0.6 grams

Benefits:

- Rich in vitamins A and E, which support eye health and immunity.

- Contains antioxidants that may help reduce inflammation.

Carrots

- Calories: 25

- Carbohydrates: 6 grams

- Protein: 0.5 grams

- Fat: 0.1 grams

- Fiber: 1.7 grams

Benefits:

- High in vitamin A and beta-carotene, supporting vision and immune health.

- Provides fiber, which aids in digestion.

Bell Pepper

- Calories: 37

- Carbohydrates: 9 grams

- Protein: 1 gram

- Fat: 0.3 grams

- Fiber: 3 grams

Benefits:

- Rich in vitamins A and C, supporting immune function and skin health.

- Contains antioxidants that may help protect cells from damage.