Discover the rich flavors of Kalfu, a traditional stew made from a delightful mix of meats and root vegetables. This hearty dish is a beloved staple in many cultures, offering a comforting blend of tender meat and savory vegetables. Follow our step-by-step recipe to create this classic stew, perfect for family dinners and special occasions.

Ingredients:

- 1 lb beef stew meat, cut into chunks

- 1 lb lamb stew meat, cut into chunks

- 2 tablespoons olive oil

- 1 large onion, chopped

- 3 garlic cloves, minced

- 4 carrots, peeled and sliced

- 2 parsnips, peeled and sliced

- 2 potatoes, peeled and cubed

- 1 turnip, peeled and cubed

- 1 cup celery, chopped

- 1 can (14.5 oz) diced tomatoes

- 4 cups beef or vegetable broth

- 2 teaspoons dried thyme

- 2 teaspoons dried rosemary

- Salt and pepper to taste

- 1 bay leaf

Instructions:

Prepare the Meat:

  - Heat olive oil in a large pot or Dutch oven over medium heat.

  - Add beef and lamb chunks, cooking until browned on all sides. Remove meat and set aside.

Sauté Vegetables:

  - In the same pot, add onions and garlic, cooking until softened.

  - Add carrots, parsnips, potatoes, turnip, and celery. Sauté for about 5 minutes.

Combine Ingredients:

  - Return the browned meat to the pot.

  - Stir in diced tomatoes, beef or vegetable broth, dried thyme, dried rosemary, bay leaf, salt, and pepper.

Simmer:

  - Bring the mixture to a boil, then reduce heat to low.

  - Cover and simmer for 1.5 to 2 hours, or until meat and vegetables are tender.

Final Touches:

  - Taste and adjust seasoning if needed.

  - Remove bay leaf before serving.

Serve your Kalfu hot, garnished with fresh herbs if desired. Enjoy this comforting stew with crusty bread or over a bed of rice!

Nutritional values

Beef Stew Meat (1 lb or 450g):

  - Approximately 1,060 calories

  - 95g protein

  - 0g carbohydrates

  - 75g fat

Benefits: Provides high-quality protein and essential nutrients like iron and zinc.

Lamb Stew Meat (1 lb or 450g):

  - Approximately 1,250 calories

  - 105g protein

  - 0g carbohydrates

  - 85g fat

Benefits: Rich in protein, vitamins B12 and B6, and minerals like iron and zinc.

Olive Oil (2 tablespoons or 30ml):

  - Approximately 240 calories

  - 0g protein

  - 0g carbohydrates

  - 27g fat

Benefits: Contains monounsaturated fats, supports heart health, and has antioxidant properties.

Large Onion (1, approximately 150g):

  - Approximately 60 calories

  - 1g protein

  - 14g carbohydrates

  - 0g fat

Benefits: Rich in vitamins and antioxidants, supports immune health and adds flavor.

Garlic (3 cloves, minced):

  - Approximately 12 calories

  - 0.6g protein

  - 3g carbohydrates

  - 0g fat

Benefits: Immune-boosting, may improve heart health.

Carrots (4, peeled and sliced, about 300g):

  - Approximately 120 calories

  - 2g protein

  - 28g carbohydrates

  - 0g fat

Benefits: High in vitamin A, supports eye health, and adds sweetness and crunch.

Parsnips (2, peeled and sliced, about 200g):

  - Approximately 150 calories

  - 2g protein

  - 36g carbohydrates

  - 0g fat

Benefits: Rich in dietary fiber, vitamin C, and folate.

Potatoes (2, peeled and cubed, about 300g):

  - Approximately 250 calories

  - 6g protein

  - 60g carbohydrates

  - 0g fat

Benefits: Good source of vitamins C and B6, potassium, and fiber.

Turnip (1, peeled and cubed, about 200g):

  - Approximately 40 calories

  - 1g protein

  - 9g carbohydrates

  - 0g fat

Benefits: Low in calories, high in fiber and vitamin C.

Celery (1 cup or 100g, chopped):

  - Approximately 16 calories

  - 0.7g protein

  - 3g carbohydrates

  - 0g fat

Benefits: Low in calories, high in fiber, and helps with hydration.

Diced Tomatoes (1 can or 400g):

  - Approximately 80 calories

  - 4g protein

  - 18g carbohydrates

  - 0g fat

Benefits: Rich in vitamins A and C, and contains antioxidants like lycopene.

Beef or Vegetable Broth (4 cups or 960ml):

Beef Broth:

   - Approximately 60 calories

   - 6g protein

   - 0g carbohydrates

   - 3g fat

Vegetable Broth:

   - Approximately 40 calories

   - 2g protein

   - 8g carbohydrates

   - 0g fat

Benefits: Adds flavor and nutrients, helps in cooking the ingredients.

Dried Thyme (2 teaspoons):

  - Approximately 2 calories

  - 0.2g protein

  - 0.4g carbohydrates

  - 0g fat

Benefits: Contains antioxidants, supports digestion, and adds flavor.

Dried Rosemary (2 teaspoons):

  - Approximately 2 calories

  - 0.1g protein

  - 0.5g carbohydrates

  - 0g fat

Benefits: Contains antioxidants, has anti-inflammatory properties, and adds flavor.

Salt (to taste, about 1 teaspoon):

  - Approximately 0 calories

  - 0g protein

  - 0g carbohydrates

  - 0g fat

Benefits: Enhances flavor; excessive use can affect health.

Black Pepper (to taste, about 1/2 teaspoon):

  - Approximately 3 calories

  - 0.1g protein

  - 1g carbohydrates

  - 0g fat

Benefits: Contains antioxidants, aids digestion.

Bay Leaf (1 leaf):

  - Approximately 2 calories

  - 0.1g protein

  - 0.5g carbohydrates

  - 0g fat

Benefits: Adds flavor, contains antioxidants.