Discover the rich and savory flavors of Stuffat tal-Fenek, a traditional Maltese rabbit stew. This hearty recipe features tender rabbit simmered with tomatoes, red wine, and aromatic spices. Perfect for a comforting meal, this stew is a classic dish that brings together robust flavors and tender meat. Follow our easy recipe to create a delicious and satisfying stew that will impress your family and friends.

Ingredients:

- 2 lbs rabbit, cut into pieces

- 2 tbsp olive oil

- 1 large onion, chopped

- 3 cloves garlic, minced

- 2 carrots, sliced

- 2 celery stalks, sliced

- 1 red bell pepper, chopped

- 1 cup red wine

- 1 cup tomato sauce

- 1 can (14 oz) diced tomatoes

- 1 tbsp tomato paste

- 1 tsp dried oregano

- 1 tsp dried thyme

- 1 tsp paprika

- 1 bay leaf

- Salt and pepper, to taste

- Fresh parsley, chopped (for garnish)

Instructions:

Prepare the Rabbit: Season the rabbit pieces with salt and pepper.

Brown the Rabbit: Heat olive oil in a large pot over medium-high heat. Add rabbit pieces and cook until browned on all sides. Remove and set aside.

Cook the Vegetables: In the same pot, add onions, garlic, carrots, celery, and red bell pepper. Sauté until vegetables are softened, about 5 minutes.

Add Liquids and Spices: Stir in the red wine, tomato sauce, diced tomatoes, and tomato paste. Add oregano, thyme, paprika, and bay leaf. Mix well.

Simmer the Stew: Return the rabbit pieces to the pot. Bring to a boil, then reduce heat to low. Cover and let simmer for 1.5 to 2 hours, or until the rabbit is tender and the flavors are well blended.

Adjust Seasoning: Taste and adjust seasoning with salt and pepper as needed.

Serve: Garnish with fresh parsley before serving. Enjoy this rich and flavorful stew with crusty bread or over a bed of rice.

This Stuffat tal-Fenek recipe delivers a comforting and flavorful dish that's perfect for any occasion.

Nutritional Value:

Rabbit:

 - Calories: 173

 - Protein: 27g

 - Fat: 6g

 - Saturated Fat: 1.5g

 - Cholesterol: 82mg

Benefits: Rabbit meat is a lean source of high-quality protein, essential for muscle repair and growth. It’s also rich in vitamins B12 and B6, which are important for nerve function and energy metabolism. Rabbit is lower in fat and cholesterol compared to other meats, making it a heart-healthy option.

Olive Oil:

 - Calories: 119

 - Fat: 14g

 - Saturated Fat: 2g

 - Monounsaturated Fat: 10g

Benefits: Olive oil is rich in monounsaturated fats, which are heart-healthy and can help reduce inflammation. It also contains antioxidants such as vitamin E and polyphenols, which can protect cells from damage.

Onion:

 - Calories: 44

 - Carbohydrates: 10g

 - Fiber: 1.9g

 - Vitamin C: 8mg

Benefits:Onions are rich in antioxidants and anti-inflammatory compounds, such as quercetin. They can help boost the immune system and support cardiovascular health.

Garlic:

 - Calories: 4

 - Carbohydrates: 1g

 - Vitamin C: 1mg

Benefits: Garlic has been linked to various health benefits, including improved immune function, reduced blood pressure, and lower cholesterol levels. Its active compounds, such as allicin, have antioxidant and anti-inflammatory properties.

Carrots:

 - Calories: 25

 - Carbohydrates: 6g

 - Fiber: 2g

 - Vitamin A: 1845 IU (37% DV)

Benefits: Carrots are an excellent source of beta-carotene, which the body converts into vitamin A. Vitamin A is crucial for vision, immune function, and skin health. Carrots also contain antioxidants that help protect against chronic diseases.

Celery:

 - Calories: 6

 - Carbohydrates: 1g

 - Fiber: 0.6g

 - Vitamin K: 11mcg

Benefits: Celery is low in calories and rich in fiber, which supports digestive health. It also contains vitamin K, which is important for bone health and blood clotting.

Red Bell Pepper:

 - Calories: 31

 - Carbohydrates: 7g

 - Fiber: 2g

 - Vitamin C: 190mg

Benefits: Red bell peppers are packed with vitamin C, which supports the immune system and skin health. They also contain antioxidants like beta-carotene and lutein, which contribute to eye health.

Red Wine:

 - Calories: 125

 - Carbohydrates: 4g

 - Alcohol: 12g

Benefits: Red wine contains antioxidants like resveratrol, which may help improve heart health and reduce inflammation. However, it should be consumed in moderation due to its alcohol content.

Tomato Sauce and Diced Tomatoes:

 - Calories: 74

 - Carbohydrates: 14g

 - Fiber: 3g

 - Vitamin C: 14mg

Benefits: Tomatoes are high in lycopene, an antioxidant associated with reduced risk of certain cancers and heart disease. They also provide vitamin C and potassium.

Tomato Paste:

 - Calories: 30

 - Carbohydrates: 7g

 - Fiber: 2g

 - Vitamin C: 2mg

Benefits: Tomato paste is concentrated in nutrients and antioxidants. It provides a significant amount of lycopene and enhances the flavor of dishes.

Dried Oregano:

 - Calories: 3

 - Carbohydrates: 1g

 - Fiber: 0.5g

Benefits: Oregano has antibacterial and anti-inflammatory properties. It also provides antioxidants that can support overall health.

Dried Thyme:

 - Calories: 6

 - Carbohydrates: 1g

Benefits: Thyme is rich in vitamins C and A, and its antioxidants can help boost the immune system and improve digestion.

Paprika:

 - Calories: 6

 - Carbohydrates: 1g

 - Vitamin A: 1000 IU

Benefits: Paprika is high in vitamin A and antioxidants, which can support eye health and reduce inflammation.

Bay Leaf:

 - Calories: 5

 - Carbohydrates: 1g

Benefits: Bay leaves have antioxidant and anti-inflammatory properties. They are often used to aid digestion and enhance flavor.

Fresh Parsley:

 - Calories: 5

 - Carbohydrates: 1g

 - Vitamin C: 9mg

Benefits: Parsley is a good source of vitamins C and K, and it can help with digestion and support overall health. 

These ingredients combine to create a flavorful and nutritious stew with numerous health benefits.