Discover how to make Potjiekos, a classic South African stew cooked slowly in a cast iron pot over a fire. This flavorful dish combines tender meat, fresh vegetables, and aromatic spices for a hearty meal. Perfect for outdoor gatherings and cozy dinners. Follow our step-by-step recipe to recreate this delicious stew at home.

Ingredients:

- 1 kg beef or lamb, cut into chunks

- 2 tablespoons vegetable oil

- 2 large onions, chopped

- 3 cloves garlic, minced

- 2 carrots, peeled and sliced

- 2 potatoes, peeled and cubed

- 1 bell pepper, chopped

- 1 cup mushrooms, sliced

- 1 can (400g) diced tomatoes

- 2 cups beef or vegetable broth

- 2 teaspoons paprika

- 1 teaspoon ground cumin

- 1 teaspoon dried thyme

- 1 teaspoon dried rosemary

- Salt and pepper to taste

- Fresh parsley for garnish

Instructions:

Prepare the Potjiekos Pot:

  - Heat the vegetable oil in a large cast iron pot over medium heat. 

Brown the Meat:

  - Add the meat chunks and cook until browned on all sides. Remove the meat from the pot and set aside.

Sauté Aromatics:

  - In the same pot, add the chopped onions and minced garlic. Sauté until the onions are translucent and fragrant.

Layer the Ingredients:

  - Return the browned meat to the pot. Add the carrots, potatoes, bell pepper, and mushrooms. Mix well.

Add Tomatoes and Broth:

  - Stir in the diced tomatoes and beef or vegetable broth. 

Season the Stew:

  - Sprinkle in the paprika, cumin, thyme, rosemary, salt, and pepper. Stir to combine.

Slow Cook:

  - Cover the pot with a lid and reduce the heat to low. Cook for 2-3 hours, stirring occasionally, until the meat is tender and the vegetables are cooked through.

Finish and Serve:

  - Taste and adjust seasoning if necessary. Garnish with fresh parsley before serving.

Enjoy your homemade Potjiekos with crusty bread or rice!

Nutritional values

This hearty beef or lamb stew combines a rich mix of vegetables and tender meat, simmered in a savory broth seasoned with spices and herbs. Perfect for a cozy meal, this dish delivers both flavor and warmth.

Beef or Lamb (1 kg, cut into chunks)

 - Calories: 250 kcal

 - Protein: 26 grams

 - Fat: 15 grams

Benefits: Provides a rich source of protein and essential vitamins such as iron and B12, both beef and lamb offer a robust flavor when slow-cooked. Lamb adds a unique, tender taste, while beef gives a hearty, savory essence.

Vegetable Oil (2 tablespoons)

 - Calories: 120 kcal

 - Fat: 14 grams

Benefits: Vegetable oil helps brown the meat and sauté the vegetables, adding a subtle richness and enhancing the dish’s overall texture.

Onions (2 large, chopped)

 - Calories: 40 kcal

 - Carbohydrates: 9 grams

Benefits: Onions add sweetness and depth of flavor as they cook down. They are also a good source of antioxidants and vitamin C.

Garlic (3 cloves, minced)

 - Calories: 149 kcal

 - Carbohydrates: 33 grams

Benefits: Garlic brings a pungent, aromatic flavor to the stew and is known for its anti-inflammatory and antibacterial properties.

Carrots (2, peeled and sliced)

 - Calories: 41 kcal

 - Carbohydrates: 10 grams

Benefits: Carrots provide a natural sweetness and a soft texture when cooked. They are packed with beta-carotene, which is good for eye health.

Potatoes (2, peeled and cubed)

 - Calories: 77 kcal

 - Carbohydrates: 17 grams

Benefits: Potatoes add a comforting, starchy element to the stew, making it heartier. They are a great source of potassium and vitamin C.

Bell Pepper (1, chopped)

 - Calories: 31 kcal

 - Vitamin C: 127 mg

Benefits: Bell peppers add a mild sweetness and crunch. They are rich in vitamin C, supporting immune health.

Mushrooms (1 cup, sliced)

 - Calories: 22 kcal

 - Protein: 3 grams

Benefits: Mushrooms offer a meaty texture and umami flavor, boosting the overall taste of the stew. They are also low in calories and a good source of B vitamins.

Diced Tomatoes (1 can, 400g)

 - Calories: 18 kcal

 - Vitamin C: 14 mg

Benefits: Tomatoes provide acidity and sweetness, balancing the richness of the meat. They are high in antioxidants, particularly lycopene, which supports heart health.

Beef or Vegetable Broth (2 cups)

 - Calories: 15-20 kcal (depending on broth type)

Benefits: Broth serves as the flavorful base of the stew, adding moisture and enhancing the meat and vegetables’ taste.

Paprika (2 teaspoons)

 - Calories: 6 kcal

 - Vitamin A: 710 IU

Benefits: Paprika adds a mild, smoky heat to the stew, while also providing a dose of antioxidants.

Ground Cumin (1 teaspoon)

 - Calories: 8 kcal

 - Carbohydrates: 1 gram

Benefits: Cumin gives an earthy, warm flavor and is known to aid digestion.

Dried Thyme (1 teaspoon)

 - Calories: 3 kcal

 - Fiber: 1 gram

Benefits: Thyme adds a subtle herbal note, complementing the meat. It has antimicrobial properties and is a source of antioxidants.

Dried Rosemary (1 teaspoon)

 - Calories: 3 kcal

Benefits: Rosemary infuses the stew with a pine-like aroma and flavor, known for its antioxidant and anti-inflammatory benefits.

Salt and Pepper (to taste)

Benefits: Essential seasonings that enhance the flavors of all ingredients.

Fresh Parsley (For Garnish)

 - Calories: 1 kcal

 - Vitamin K: 62 mcg

Benefits: Parsley adds freshness and color to the stew, rich in vitamins A, C, and K.

This beef or lamb stew offers a perfect balance of tender meat, hearty vegetables, and aromatic spices, all simmered in a flavorful broth. It's comforting, nutritious, and ideal for cool weather, served with fresh parsley for a burst of color and freshness.