Gnaouia is a hearty stew originating from North Africa, particularly popular in countries like Tunisia and Algeria. This flavorful dish combines tender lamb, succulent okra, ripe tomatoes, and a blend of aromatic spices. Its roots trace back to traditional Berber and Arab cuisine, where it was often prepared as a comforting meal for families and gatherings. Over time, Gnaouia has evolved, with variations featuring different meats or additional vegetables. Today, it remains a beloved dish celebrated for its rich taste and cultural significance, offering a delicious taste of North African culinary heritage.

Ingredients:

- 1 lb (450g) lamb, cut into chunks

- 1 lb (450g) fresh okra, trimmed and sliced

- 4 ripe tomatoes, diced

- 1 onion, finely chopped

- 2 cloves garlic, minced

- 2 tablespoons olive oil

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- Salt and pepper to taste

- 2 cups (475ml) water or broth

Method:

1. Heat olive oil in a large pot over medium heat. Add chopped onion and minced garlic, sauté until translucent.

2. Add the lamb chunks to the pot and brown them on all sides.

3. Stir in diced tomatoes, sliced okra, ground cumin, paprika, salt, and pepper. Cook for a few minutes, allowing the flavors to meld.

4. Pour in water or broth, enough to cover the ingredients. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 45 minutes to 1 hour, or until the lamb is tender and the okra is cooked through.

5. Taste and adjust seasoning if needed. Serve hot, garnished with fresh herbs if desired. Enjoy your delicious Gnaouia stew!

Nutrition Value:

1. Lamb (1 lb / 450g):

  - Calories: Approximately 1200 kcal

  - Carbohydrates: 0g

  - Protein: Approximately 96g

  - Fat: Approximately 84g

  - Sodium: Varies depending on preparation

  - Cholesterol: Approximately 300mg

  - Vitamins: Rich in B vitamins (especially B12), zinc, and selenium.

  - Minerals: Contains iron and phosphorus.

  - Nutritional Benefits: Lamb provides a significant source of high-quality protein and essential nutrients such as iron and vitamin B12, important for red blood cell formation and neurological function.

2. Fresh Okra (1 lb / 450g):

  - Calories: Approximately 180 kcal

  - Carbohydrates: Approximately 40g

  - Protein: Approximately 9g

  - Fat: Approximately 1g

  - Sodium: 10mg

  - Cholesterol: 0mg

  - Vitamins: High in vitamin C, vitamin K, and folate.

  - Minerals: Good source of potassium and magnesium.

  - Nutritional Benefits: Okra is low in calories and rich in dietary fiber, vitamins, and minerals. It contains antioxidants and may help support digestive health and regulate blood sugar levels.

3. Ripe Tomatoes (4 medium-sized):

  - Calories: Approximately 100 kcal

  - Carbohydrates: Approximately 20g

  - Protein: Approximately 5g

  - Fat: Approximately 1g

  - Sodium: 20mg

  - Cholesterol: 0mg

  - Vitamins: Excellent source of vitamin C and vitamin A.

  - Minerals: Contains potassium and manganese.

  - Nutritional Benefits: Tomatoes are rich in antioxidants, particularly lycopene, which may help reduce the risk of certain chronic diseases. They also provide essential vitamins and minerals for overall health.

4. Onion (1 medium-sized):

  - Calories: Approximately 45 kcal

  - Carbohydrates: Approximately 11g

  - Protein: Approximately 1g

  - Fat: Approximately 0g

  - Sodium: 5mg

  - Cholesterol: 0mg

  - Vitamins: Good source of vitamin C and vitamin B6.

  - Minerals: Contains potassium and manganese.

  - Nutritional Benefits: Onions contain antioxidants and compounds that may have anti-inflammatory and antimicrobial properties. They also provide dietary fiber and essential nutrients for immune function and metabolism.

5. Garlic (2 cloves):

  - Calories: Approximately 10 kcal

  - Carbohydrates: Approximately 2g

  - Protein: Approximately 0.5g

  - Fat: Approximately 0g

  - Sodium: 1mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C, vitamin B6, and manganese.

  - Minerals: Garlic is a good source of selenium and phosphorus.

  - Nutritional Benefits: Garlic has been linked to various health benefits, including immune support, heart health, and potential anticancer properties. It contains sulfur compounds with potent medicinal properties.

6. Olive Oil (2 tablespoons):

  - Calories: Approximately 240 kcal

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: Approximately 28g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin E and vitamin K.

  - Minerals: Rich in monounsaturated fats, providing cardiovascular benefits.

  - Nutritional Benefits: Olive oil is a healthy source of fat, particularly monounsaturated fatty acids, which may help reduce the risk of heart disease. It also contains antioxidants and anti-inflammatory compounds.

7. Ground Cumin (1 teaspoon):

  - Calories: Approximately 8 kcal

  - Carbohydrates: Approximately 1g

  - Protein: Approximately 0.5g

  - Fat: Approximately 0.5g

  - Sodium: 4mg

  - Cholesterol: 0mg

  - Vitamins: Contains small amounts of vitamin C and vitamin A.

  - Minerals: Good source of iron and manganese.

  - Nutritional Benefits: Cumin is known for its distinct flavor and potential health benefits, including improved digestion, antioxidant properties, and iron absorption.

8. Paprika (1 teaspoon):

  - Calories: Approximately 6 kcal

  - Carbohydrates: Approximately 1g

  - Protein: Approximately 0.3g

  - Fat: Approximately 0.3g

  - Sodium: 1mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin A and vitamin E.

  - Minerals: Paprika provides small amounts of iron and potassium.

  - Nutritional Benefits: Paprika adds color and flavor to dishes and may have antioxidant and anti-inflammatory properties. It contains capsaicin, which may support metabolism and cardiovascular health.

9. Salt and Pepper:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies depending on usage

  - Cholesterol: 0mg

  - Nutritional Benefits: Salt is essential for electrolyte balance and flavor enhancement in cooking. Pepper adds spice and may have antioxidant properties.

10. Water or Broth (2 cups / 475ml):

  - Calories: Approximately 0 kcal (for water)

  - Carbohydrates: Approximately 0g (for water)

  - Protein: Approximately 0g (for water)

  - Fat: Approximately 0g (for water)

  - Sodium: Varies depending on broth

  - Cholesterol: 0mg

  - Nutritional Benefits: Water is essential for hydration and cooking. Broth adds flavor and nutrients, depending on the type used, such as vitamins, minerals, and protein.