Discover the authentic flavors of South Africa with this Potjiekos recipe. This traditional slow-cooked stew combines tender meat, hearty vegetables, and aromatic spices, all simmered in a cast-iron pot for a rich, flavorful dish. Perfect for family dinners and special occasions!

Ingredients:

- 1 kg beef stew meat, cut into chunks

- 2 tbsp olive oil

- 2 onions, chopped

- 3 garlic cloves, minced

- 4 carrots, sliced

- 3 potatoes, peeled and cubed

- 1 red bell pepper, chopped

- 1 cup mushrooms, sliced

- 2 tomatoes, chopped

- 2 cups beef broth

- 1 cup dry red wine (optional)

- 1 tbsp paprika

- 1 tsp ground cumin

- 1 tsp dried thyme

- 1 tsp dried rosemary

- Salt and pepper to taste

- 1 tbsp cornstarch (optional, for thickening)

- Fresh parsley for garnish

Instructions:

Prepare the Pot: Heat olive oil in a large cast-iron pot or Dutch oven over medium-high heat. Add the beef chunks and brown them on all sides. Remove the beef and set aside.

Sauté Vegetables: In the same pot, add the onions and garlic. Sauté until the onions are translucent and fragrant.

Combine Ingredients: Return the beef to the pot. Add the carrots, potatoes, red bell pepper, mushrooms, and tomatoes. Stir to combine.

Add Liquids and Spices: Pour in the beef broth and red wine (if using). Add paprika, cumin, thyme, rosemary, salt, and pepper. Stir well.

Slow Cook: Reduce the heat to low. Cover the pot with a lid and let it cook slowly for about 2.5 to 3 hours, or until the meat and vegetables are tender.

Thicken Stew (Optional): If you prefer a thicker stew, mix cornstarch with a small amount of water to make a slurry. Stir this into the pot and cook for an additional 10 minutes until thickened.

Serve: Garnish with fresh parsley and serve hot with crusty bread or rice.

Enjoy the rich, comforting flavors of this classic South African dish!

Nutritional Values

Beef Stew Meat (1 kg, cut into chunks)

  - Approximately 250 calories

  - 20 grams of protein

  - 20 grams of fat

  - 0 grams of carbohydrates

Benefits: Rich in high-quality protein, essential for muscle growth and repair. Provides important nutrients like iron, zinc, and B vitamins (especially B12), which support energy production and red blood cell formation.

Olive Oil (2 tablespoons)

  - 240 calories

  - 27 grams of fat (4 grams of saturated fat)

  - 0 grams of cholesterol

Benefits: Contains monounsaturated fats, which can help reduce bad cholesterol levels. Rich in antioxidants and has anti-inflammatory properties.

Onions (2, chopped)

  - About 60 calories

  - 0.2 grams of fat

  - 14 grams of carbohydrates

  - 1.6 grams of protein

Benefits: Contains antioxidants and anti-inflammatory compounds. Supports cardiovascular health and may have potential cancer-fighting properties.

Garlic (3 cloves, minced)

  - 13 calories

  - 0.6 grams of protein

  - 0.05 grams of fat

  - 3 grams of carbohydrates (including 1 gram of sugar)

Benefits: Known for its potential cardiovascular benefits, including lowering blood pressure and cholesterol levels. Contains antioxidants and has anti-inflammatory effects.

Carrots (4, sliced)

  - About 80 calories

  - 0.5 grams of fat

  - 19 grams of carbohydrates

  - 1.5 grams of protein

Benefits: Rich in beta-carotene, which the body converts into vitamin A. Supports vision health, immune function, and skin health. Contains fiber, which aids in digestion.

Potatoes (3, peeled and cubed)

  - About 300 calories

  - 0.3 grams of fat

  - 68 grams of carbohydrates

  - 7 grams of protein

Benefits: Good source of complex carbohydrates and dietary fiber. Provides vitamins C and B6, potassium, and antioxidants. Supports energy levels and digestion.

Red Bell Pepper (1, chopped)

  - About 30 calories

  - 0.3 grams of fat

  - 7 grams of carbohydrates

  - 1 gram of protein

Benefits: High in vitamins A and C, which support immune function and skin health. Contains antioxidants and can enhance the flavor and color of dishes.

Mushrooms (1 cup, sliced)

  - About 15 calories

  - 0.2 grams of fat

  - 2 grams of carbohydrates

  - 2 grams of protein

Benefits: Contains B vitamins, selenium, and antioxidants. Supports immune health and may have anti-inflammatory properties.

Tomatoes (2, chopped)

  - About 44 calories

  - 0.5 grams of fat

  - 10 grams of carbohydrates

  - 2 grams of protein

Benefits: Rich in vitamins C and K, potassium, and antioxidants like lycopene. Supports heart health and may help reduce the risk of certain cancers.

Beef Broth (2 cups)

  - About 30 calories

  - 1 gram of fat

  - 1 gram of carbohydrates

  - 5 grams of protein

Benefits: Provides flavor and can help in cooking and thickening stews. Contains minerals and gelatin that may support joint health.

Dry Red Wine (1 cup, optional)

  - About 125 calories

  - 0 grams of fat

  - 4 grams of carbohydrates (including 1 gram of sugar)

  - 0.2 grams of protein

Benefits: Contains antioxidants like resveratrol, which may have cardiovascular benefits. Adds depth of flavor to the stew. (Note: Alcohol content will be reduced through cooking.)

Paprika (1 tablespoon)

  - About 20 calories

  - 1 gram of fat

  - 4 grams of carbohydrates

  - 1 gram of protein

Benefits: Rich in antioxidants and may support metabolism. Adds color and flavor to dishes.

Ground Cumin (1 teaspoon)

  - About 8 calories

  - 0.4 grams of fat

  - 1 gram of carbohydrates

  - 0.4 grams of protein

Benefits: May aid digestion and improve gut health. Contains iron and antioxidants.

Dried Thyme (1 teaspoon)

  - About 3 calories

  - 0.1 grams of fat

  - 0.7 grams of carbohydrates

  - 0.1 grams of protein

Benefits: Rich in antioxidants and has antimicrobial properties. Supports immune health and may help with respiratory conditions.

Dried Rosemary (1 teaspoon)

  - About 5 calories

  - 0.2 grams of fat

  - 1 gram of carbohydrates

  - 0.1 grams of protein

Benefits: Contains antioxidants and has anti-inflammatory properties. May support digestion and improve memory and concentration.

Salt (to taste)

  - 0 calories

  - High in sodium

Benefits: Essential for electrolyte balance and proper muscle and nerve function. Should be used in moderation.

Pepper (to taste)

  - About 6 calories per teaspoon

  - 0.2 grams of protein

  - 0.1 grams of fat

  - 1.5 grams of carbohydrates

Benefits: Contains piperine, which may enhance nutrient absorption and provide antioxidant benefits. Adds flavor and heat to dishes.

Cornstarch (1 tablespoon, optional)

  - About 30 calories

  - 0 grams of fat

  - 7 grams of carbohydrates

  - 0 grams of protein

Benefits: Used as a thickening agent in sauces and stews. Adds texture and helps achieve desired consistency.

Fresh Parsley (for garnish)

  - About 1 calorie

  - 0.1 grams of fat

  - 0.2 grams of carbohydrates

  - 0.1 grams of protein

Benefits: Rich in vitamins A, C, and K. Contains antioxidants and supports digestion. Adds freshness and color to dishes.