Discover the delicious Gulchatai, a traditional meat and vegetable stew featuring tender lamb and a medley of vegetables. Perfect for a hearty meal, this flavorful recipe combines succulent lamb with fresh ingredients for a comforting and nutritious dish. Learn how to make Gulchatai from scratch with this easy-to-follow recipe.

Ingredients:

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

- 2 tablespoons vegetable oil

- 1 large onion, chopped

- 3 cloves garlic, minced

- 2 carrots, peeled and diced

- 2 potatoes, peeled and diced

- 1 bell pepper, chopped

- 1 cup green beans, chopped

- 1 can (14.5 oz) diced tomatoes

- 4 cups beef or vegetable broth

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1 teaspoon turmeric

- Salt and pepper, to taste

- Fresh cilantro or parsley, for garnish

Instructions:

Heat Oil: In a large pot or Dutch oven, heat the vegetable oil over medium-high heat.

Brown the Lamb: Add the lamb cubes to the pot and brown them on all sides. Remove the lamb and set it aside.

Sauté Vegetables: In the same pot, add the chopped onion and garlic. Cook until the onion is soft and translucent.

Add Vegetables: Stir in the carrots, potatoes, bell pepper, and green beans. Cook for about 5 minutes, stirring occasionally.

Add Tomatoes and Spices: Return the browned lamb to the pot. Add the diced tomatoes, cumin, paprika, turmeric, salt, and pepper. Stir well to combine.

Simmer: Pour in the beef or vegetable broth, bringing the mixture to a boil. Reduce the heat to low, cover, and let it simmer for 1 to 1.5 hours, or until the lamb is tender and the vegetables are cooked through.

Garnish and Serve: Garnish with fresh cilantro or parsley before serving. Enjoy your Gulchatai hot with crusty bread or over rice.

This Gulchatai recipe is perfect for a comforting family dinner or special occasion. Its rich flavors and hearty ingredients are sure to satisfy your cravings.

Nutritional Values:

Lamb (1 lb or 450g):

   - Calories: Approximately 1,000

   - Protein: 70g

   - Fat: 80g (with about 30g of saturated fat)

Benefits: Lamb is a rich source of high-quality protein, essential for muscle growth and repair. It also provides important vitamins and minerals, including iron, zinc, and vitamin B12, which are crucial for energy production and overall health.

Vegetable Oil (2 tablespoons):

   - Calories: Approximately 240

   - Fat: 28g (with about 3g of saturated fat)

Benefits: Vegetable oil provides healthy fats that are essential for energy and cell function. It contains vitamin E, an antioxidant that helps protect cells from damage.

Onion (1 large):

   - Calories: Approximately 60

   - Carbohydrates: 15g

   - Fiber: 2g

Benefits: Onions are rich in antioxidants, including quercetin, which may help reduce inflammation and improve heart health. They also contain vitamins and minerals such as vitamin C and manganese.

Garlic (3 cloves):

   - Calories: Approximately 15

   - Carbohydrates: 3g

Benefits: Garlic has been shown to have antibacterial and antiviral properties. It contains allicin, which may support immune function and reduce blood pressure.

Carrots (2):

   - Calories: Approximately 80

   - Carbohydrates: 19g

   - Fiber: 6g

   - Vitamin A: 184% of the daily value (DV)

Benefits: Carrots are an excellent source of beta-carotene, which converts to vitamin A in the body. Vitamin A is vital for vision, immune function, and skin health. Carrots also provide fiber for digestive health.

Potatoes (2):

   - Calories: Approximately 160

   - Carbohydrates: 37g

   - Fiber: 4g

   - Vitamin C: 27% of the DV

Benefits: Potatoes are a good source of vitamins C and B6, potassium, and fiber. They help support digestive health and provide a steady source of energy.

Bell Pepper (1):

   - Calories: Approximately 30

   - Carbohydrates: 7g

   - Vitamin C: 150% of the DV

Benefits: Bell peppers are high in vitamin C, which is important for immune function and skin health. They also contain antioxidants like carotenoids, which may help reduce inflammation.

Green Beans (1 cup): 

   - Calories: Approximately 30

   - Carbohydrates: 7g

   - Fiber: 3g

Benefits: Green beans provide fiber, vitamins A, C, and K, and folate. They support digestive health and provide essential nutrients for overall well-being.

Diced Tomatoes (1 can or 14.5 oz):

   - Calories: Approximately 35

   - Carbohydrates: 8g

   - Vitamin C: 25% of the DV

Benefits: Tomatoes are rich in lycopene, an antioxidant linked to various health benefits, including reduced risk of heart disease. They also provide vitamins and minerals essential for immune function.

Beef or Vegetable Broth (4 cups):

   - Calories: Varies based on type (Beef broth: ~40 calories per cup; Vegetable broth: ~15 calories per cup)

Benefits: Broth provides a flavorful base and can contribute to hydration. Beef broth contains minerals such as calcium and magnesium, while vegetable broth is typically lower in calories and can be a good source of vitamins depending on the vegetables used.

Ground Cumin (1 teaspoon):

   - Calories: Approximately 8

   - Carbohydrates: 1g

Benefits: Cumin is known for its digestive benefits and may help with digestion and reduce symptoms of bloating. It also contains antioxidants and essential oils that may support overall health.

Paprika (1 teaspoon):

   - Calories: Approximately 6

   - Carbohydrates: 1g

Benefits: Paprika is rich in vitamin A and antioxidants, which can help reduce inflammation and support eye health.

Turmeric (1 teaspoon):

   - Calories: Approximately 8

   - Carbohydrates: 1.5g

Benefits: Turmeric contains curcumin, a compound with potent anti-inflammatory and antioxidant properties. It may help reduce symptoms of arthritis and support brain health.

Salt and Pepper (to taste):

   - Salt: High in sodium (sodium content varies)

   - Pepper: Minimal calories and nutrients

Benefits: While salt is essential for electrolyte balance, it's important to use it in moderation. Pepper adds flavor and can enhance the absorption of certain nutrients.

Fresh Cilantro or Parsley (for garnish):

   - Calories: Minimal

Benefits: Cilantro and parsley are rich in antioxidants and vitamins A and C. They can help support digestion and add a fresh flavor to dishes.

This detailed breakdown should help highlight the nutritional benefits of the ingredients used in Gulchatai and their contribution to a balanced diet.