Discover the savory delight of Hen'omby, a tantalizing spicy beef stew often cooked with vegetables for a hearty and flavorful meal. This recipe combines tender beef chunks with a robust blend of spices and fresh vegetables, creating a comforting dish that's perfect for any occasion. Learn how to prepare Hen'omby with easy-to-follow instructions and elevate your dining experience with this exquisite stew.

Ingredients:

- 2 lbs beef stew meat, cut into chunks

- 2 tablespoons vegetable oil

- 1 large onion, chopped

- 3 cloves garlic, minced

- 1 tablespoon ginger, minced

- 1 bell pepper, diced

- 2 carrots, sliced

- 2 potatoes, peeled and cubed

- 1 cup tomatoes, diced (or 1 can of diced tomatoes)

- 2 tablespoons tomato paste

- 1 tablespoon paprika

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1 teaspoon ground black pepper

- 1/2 teaspoon cayenne pepper (adjust to taste)

- 4 cups beef broth

- 1 bay leaf

- Salt to taste

- Fresh cilantro for garnish (optional)

Instructions:

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

Brown the Beef: Add the beef chunks to the pot and brown them on all sides. Remove the beef and set aside.

Sauté Aromatics: In the same pot, add the chopped onion, garlic, and ginger. Cook until the onion is translucent and fragrant, about 3-4 minutes.

Add Vegetables: Stir in the bell pepper, carrots, and potatoes. Cook for another 5 minutes.

Incorporate Spices: Add the tomato paste, paprika, cumin, coriander, black pepper, and cayenne pepper. Stir well to coat the vegetables and release the spices' aromas.

Simmer the Stew: Return the browned beef to the pot. Add the diced tomatoes, beef broth, and bay leaf. Bring to a boil.

Cook: Reduce the heat to low, cover, and let simmer for 1.5 to 2 hours, or until the beef is tender and the vegetables are cooked through.

Season: Taste and adjust salt as needed. Remove the bay leaf.

Serve: Garnish with fresh cilantro if desired and serve hot with rice or crusty bread.

Enjoy this spicy and flavorful Hen'omby as a comforting meal for any day of the week!

Nutritional Values

Beef Stew Meat (2 lbs)

 - Calories: 250

 - Protein: 26g

 - Fat: 18g

 - Iron: 3mg

Benefits:

 - Rich in protein, which supports muscle growth and repair.

 - High in iron, essential for healthy blood cells and preventing anemia.

Vegetable Oil (2 tablespoons)

 - Calories: 120

 - Fat: 14g

 - Saturated Fat: 1.5g

Benefits:

 - Provides essential fatty acids and vitamin E, which supports skin health.

Onion (1 large)

 - Calories: 45

 - Protein: 1g

 - Carbohydrates: 11g

 - Fiber: 2g

Benefits:

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

Garlic (3 cloves)

 - Calories: 5

 - Protein: 0.2g

 - Carbohydrates: 1g

 - Fiber: 0.1g

Benefits:

 - Contains allicin, which may support immune function and have anti-inflammatory properties.

Ginger (1 tablespoon)

 - Calories: 5

 - Protein: 0.1g

 - Carbohydrates: 1g

Benefits:

 - Known for its anti-nausea and digestive benefits, and may help reduce inflammation.

Bell Pepper (1 medium)

 - Calories: 30

 - Protein: 1g

 - Carbohydrates: 7g

 - Fiber: 2g

Benefits:

 - High in vitamin C and antioxidants, which support immune health and may reduce oxidative stress.

Carrots (2 medium)

 - Calories: 25

 - Protein: 0.5g

 - Carbohydrates: 6g

 - Fiber: 2g

 - Vitamin A: 184% of daily value

Benefits:

 - Excellent source of beta-carotene (vitamin A), which supports vision and immune function.

Potatoes (2 medium)

 - Calories: 150

 - Protein: 4g

 - Carbohydrates: 35g

 - Fiber: 3g

Benefits:

 - Good source of potassium and vitamin C, supporting cardiovascular health and immune function.

Tomatoes (1 cup diced)

 - Calories: 30

 - Protein: 1g

 - Carbohydrates: 7g

 - Fiber: 2g

 - Vitamin C: 20% of daily value

Benefits:

 - Rich in lycopene, an antioxidant that may reduce the risk of certain cancers and support heart health.

Tomato Paste (2 tablespoons)

 - Calories: 15

 - Protein: 1g

 - Carbohydrates: 3g

 - Fiber: 0.5g

Benefits:

 - Concentrated source of antioxidants like lycopene.

Paprika (1 tablespoon)

 - Calories: 10

 - Protein: 0.5g

 - Carbohydrates: 2g

Benefits:

 - Contains capsaicin, which may have anti-inflammatory and metabolism-boosting properties.

Ground Cumin (1 teaspoon)

 - Calories: 8

 - Protein: 0.4g

 - Carbohydrates: 1g

Benefits:

 - Supports digestion and may have antimicrobial properties.

Ground Coriander (1 teaspoon)

 - Calories: 6

 - Protein: 0.2g

 - Carbohydrates: 1g

Benefits:

 - Contains antioxidants and may aid in digestion and reduce inflammation.

Ground Black Pepper (1 teaspoon)

 - Calories: 6

 - Protein: 0.2g

 - Carbohydrates: 1g

Benefits:

 - Contains piperine, which may enhance the absorption of other nutrients and have anti-inflammatory effects.

Cayenne Pepper (1/2 teaspoon)

 - Calories: 6

 - Protein: 0.3g

 - Carbohydrates: 1g

Benefits:

 - Known for its capsaicin content, which may boost metabolism and support pain relief.

Beef Broth (4 cups)

 - Calories: 15

 - Protein: 1g

 - Fat: 0.5g

Benefits:

 - Provides flavor and some minerals, and can help to keep the stew moist and rich in flavor.

Bay Leaf (1 leaf)

 - Minimal calories and nutrients per leaf

Benefits:

 - Adds aromatic flavor and may have digestive benefits and antioxidant properties.

Cilantro (for garnish, optional)

 - Calories: 1

 - Protein: 0.1g

 - Carbohydrates: 0.2g

Benefits:

 - Contains antioxidants and may aid in digestion and detoxification.

This information helps to highlight the nutritional benefits of each ingredient, providing insights into how they contribute to the overall healthfulness of the dish.