Discover the rich flavors of Pacha, a traditional stew made with tender lamb or beef and a variety of vegetables. This hearty dish combines savory meat with wholesome ingredients for a comforting meal. Perfect for family gatherings or cozy dinners, Pacha is a culinary tradition worth savoring. Explore our recipe for step-by-step instructions and tips for creating this classic stew at home.

Ingredients:

- 1 kg lamb or beef, cut into chunks

- 2 large onions, finely chopped

- 3 garlic cloves, minced

- 2 large carrots, sliced

- 2 potatoes, peeled and diced

- 1 bell pepper, chopped

- 1 cup green beans, trimmed

- 2 tomatoes, chopped

- 4 cups beef or vegetable broth

- 2 tablespoons vegetable oil

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1 teaspoon ground coriander

- Salt and black pepper to taste

- Fresh parsley, chopped (for garnish)

Instructions:

 - Heat the vegetable oil in a large pot over medium heat. Add the onions and garlic, cooking until softened and translucent.

 - Add the lamb or beef chunks to the pot, browning them on all sides.

 - Stir in the cumin, paprika, coriander, salt, and pepper. Cook for a few minutes until the spices are fragrant.

 - Add the carrots, potatoes, bell pepper, and green beans. Stir to combine.

 - Pour in the chopped tomatoes and beef or vegetable broth. Bring to a boil.

 - Reduce the heat to low, cover the pot, and let it simmer for 1.5 to 2 hours, or until the meat is tender and the vegetables are cooked through.

 - Adjust seasoning with salt and pepper as needed.

 - Garnish with fresh parsley before serving.

Enjoy your delicious Pacha stew with crusty bread or over a bed of rice!

Nutritional Values

Note: Nutritional values are estimates and can vary based on specific ingredient brands and portions.

Lamb or Beef (100g):

- Calories: 250-300 kcal

- Protein: 25-30g

- Fat: 20-25g

- Carbohydrates: 0g

- Iron: 2.5mg (15% DV)

- Zinc: 4mg (27% DV)

Benefits: 

- Rich in protein, essential for muscle growth and repair.

- Good source of iron, which helps in the formation of red blood cells.

- Provides zinc, important for immune function and wound healing.

Onions (1 large):

- Calories: 45 kcal

- Protein: 1g

- Fat: 0g

- Carbohydrates: 11g

- Fiber: 2g

- Vitamin C: 8mg (10% DV)

- Folate: 19mcg (5% DV)

Benefits: 

- Contains antioxidants like quercetin, which may help reduce inflammation.

- Good source of vitamin C for immune support and skin health.

- Dietary fiber aids in digestion.

Garlic (1 clove):

- Calories: 4 kcal

- Protein: 0g

- Fat: 0g

- Carbohydrates: 1g

- Vitamin C: 1mg (1% DV)

Benefits:

- Contains allicin, which may have antibacterial and anti-inflammatory properties.

- Supports cardiovascular health and immune function.

Carrots (1 large):

- Calories: 30 kcal

- Protein: 1g

- Fat: 0g

- Carbohydrates: 7g

- Fiber: 2g

- Vitamin A: 835mcg (93% DV)

- Vitamin K: 9mcg (11% DV)

Benefits:

- Excellent source of vitamin A for vision health and immune support.

- Provides dietary fiber for digestive health.

Potatoes (1 medium):

- Calories: 150 kcal

- Protein: 4g

- Fat: 0g

- Carbohydrates: 34g

- Fiber: 2g

- Vitamin C: 27mg (30% DV)

- Potassium: 620mg (18% DV)

Benefits:

- Good source of potassium, which helps regulate blood pressure.

- Provides vitamin C for immune support and skin health.

Bell Pepper (1 medium):

- Calories: 30 kcal

- Protein: 1g

- Fat: 0g

- Carbohydrates: 7g

- Fiber: 2g

- Vitamin C: 95mg (106% DV)

- Vitamin A: 370mcg (41% DV)

Benefits: 

- High in vitamin C, essential for immune function and skin health.

- Contains antioxidants like beta-carotene, which support overall health.

Green Beans (1 cup):

- Calories: 35 kcal

- Protein: 2g

- Fat: 0g

- Carbohydrates: 8g

- Fiber: 4g

- Vitamin C: 20mg (22% DV)

- Vitamin K: 14mcg (12% DV)

Benefits: 

- Good source of dietary fiber for digestive health.

- Provides vitamins C and K, which support immune function and bone health.

Tomatoes (1 medium):

- Calories: 22 kcal

- Protein: 1g

- Fat: 0g

- Carbohydrates: 5g

- Fiber: 1g

- Vitamin C: 14mg (16% DV)

- Lycopene: 2574mcg

Benefits: 

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

- Contains vitamin C for immune health and skin support.

Beef or Vegetable Broth (1 cup):

- Calories: 15-30 kcal (varies based on type)

- Protein: 1-2g

- Fat: 0g

- Carbohydrates: 1-3g

Benefits:

- Adds flavor and nutrients to the stew without many calories.

- Broths made from bones can provide minerals like calcium and magnesium.

Vegetable Oil (1 tablespoon):

- Calories: 120 kcal

- Fat: 14g

- Saturated Fat: 1g

Benefits:

- Provides essential fatty acids for overall health.

- Adds flavor and helps in cooking the ingredients.

This combination of ingredients in Pacha provides a balanced meal rich in protein, vitamins, minerals, and fiber, supporting overall health and well-being.