Discover Sechu, a traditional and savory stew made with tender beef or lamb, slow-cooked with a rich blend of vegetables. This hearty dish, perfect for cozy dinners, features a symphony of flavors developed through hours of slow simmering. Ideal for those who appreciate comforting, home-cooked meals, Sechu is a delightful way to enjoy a nourishing and flavorful stew.

Ingredients:

- 1 lb beef or lamb, cut into cubes

- 2 tablespoons vegetable oil

- 1 large onion, chopped

- 3 cloves garlic, minced

- 2 carrots, sliced

- 2 potatoes, diced

- 1 bell pepper, chopped

- 1 cup green beans, chopped

- 1 can (14 oz) diced tomatoes

- 4 cups beef or lamb broth

- 1 teaspoon dried thyme

- 1 teaspoon dried rosemary

- 1 bay leaf

- Salt and black pepper to taste

- 2 tablespoons flour (optional, for thickening)

- Fresh parsley, chopped (for garnish)

Instructions:

Prepare the Meat: Heat vegetable oil in a large pot over medium-high heat. Add the beef or lamb cubes and cook until browned on all sides. Remove the meat and set aside.

Cook the Aromatics: In the same pot, add the chopped onion and cook until translucent. Add minced garlic and cook for an additional minute.

Add Vegetables: Stir in the carrots, potatoes, bell pepper, and green beans. Cook for about 5 minutes, stirring occasionally.

Combine Ingredients: Return the browned meat to the pot. Add the diced tomatoes, beef or lamb broth, thyme, rosemary, bay leaf, salt, and black pepper. Stir well to combine.

Simmer: Bring the mixture to a boil, then reduce heat to low. Cover and simmer for 1.5 to 2 hours, or until the meat is tender and the vegetables are cooked through. 

Thicken (Optional): If you prefer a thicker stew, mix 2 tablespoons of flour with a small amount of cold water to make a slurry. Stir this into the stew and cook for an additional 10 minutes until thickened.

Serve: Remove the bay leaf. Garnish with fresh parsley before serving. Enjoy your hearty Sechu stew with crusty bread or over a bed of rice.

This Sechu recipe is perfect for a comforting meal that showcases the rich flavors of slow-cooked beef or lamb combined with fresh vegetables.

Nutritional Values:

Beef or Lamb:

 - Calories: 250

 - Protein: 26g

 - Fat: 17g

 - Carbohydrates: 0g

 - Iron: 2.6mg

Benefits:

 - Protein: Supports muscle growth, repair, and overall body function.

 - Iron: Essential for oxygen transport in the blood and helps prevent anemia.

 - B Vitamins: Important for energy production and brain function.

Vegetable Oil:

 - Calories: 120

 - Fat: 14g

 - Saturated Fat: 1.5g

Benefits:

 - Healthy Fats: Provides essential fatty acids necessary for cell function and energy.

 - Vitamin E: Acts as an antioxidant and supports immune function.

Onion:

 - Calories: 40

 - Protein: 1g

 - Fat: 0g

 - Carbohydrates: 9g

 - Fiber: 1.7g

Benefits:

 - Antioxidants: Contains quercetin and sulfur compounds that help fight inflammation and boost immunity.

 - Digestive Health: Fiber aids in digestion and promotes gut health.

Garlic:

 - Calories: 149

 - Protein: 6g

 - Fat: 0.5g

 - Carbohydrates: 33g

 - Fiber: 2.1g

Benefits:

 - Antimicrobial Properties: Helps combat infections and supports immune health.

 - Heart Health: Can help lower blood pressure and cholesterol levels.

Carrots:

 - Calories: 41

 - Protein: 0.9g

 - Fat: 0.2g

 - Carbohydrates: 10g

 - Fiber: 2.8g

 - Vitamin A: 835µg

Benefits:

 - Vision Health: High in beta-carotene, which is converted to vitamin A and supports eye health.

 - Antioxidants: Helps reduce oxidative stress and inflammation.

Potatoes:

 - Calories: 77

 - Protein: 2g

 - Fat: 0.1g

 - Carbohydrates: 17g

 - Fiber: 2.2g

Benefits:

 - Energy: High in carbohydrates that provide sustained energy.

 - Potassium: Supports heart health and muscle function.

Bell Pepper:

 - Calories: 31

 - Protein: 1g

 - Fat: 0.3g

 - Carbohydrates: 6g

 - Fiber: 2.2g

 - Vitamin C: 80mg

Benefits:

 - Immune Support: Rich in vitamin C, which helps boost the immune system.

 - Antioxidants: Contains compounds that fight oxidative stress and inflammation.

Green Beans:

 - Calories: 31

 - Protein: 2g

 - Fat: 0.1g

 - Carbohydrates: 7g

 - Fiber: 3g

Benefits:

 - Digestive Health: High in fiber, which promotes healthy digestion.

 - Vitamins: Provides vitamins A, C, and K, supporting overall health and bone strength.

Diced Tomatoes:

 - Calories: 18

 - Protein: 0.9g

 - Fat: 0.2g

 - Carbohydrates: 3.9g

 - Fiber: 1.2g

 - Vitamin C: 14mg

Benefits:

 - Antioxidants: Rich in lycopene, which may help reduce the risk of certain cancers.

 - Hydration: High water content helps with hydration.

Beef or Lamb Broth:

 - Calories: 38

 - Protein: 6g

 - Fat: 1g

 - Carbohydrates: 1g

Benefits:

 - Mineral Content: Provides minerals like calcium and magnesium that support bone health.

 - Flavor Enhancer: Adds rich flavor to dishes with minimal calories.

Thyme, Rosemary, Bay Leaf:

 - Calories: 3

 - Protein: 0.1g

 - Fat: 0.1g

 - Carbohydrates: 0.7g

Benefits:

 - Antioxidants: Rich in antioxidants that help reduce inflammation.

 - Flavor and Aroma: Enhances the flavor of dishes without adding extra calories.

Flour (for thickening, optional):

 - Calories: 30

 - Protein: 1g

 - Fat: 0g

 - Carbohydrates: 6g

Benefits:

 - Texture: Helps thicken stews and sauces to improve texture.

These ingredients combine to make Sechu a flavorful and nutritious stew, rich in protein, vitamins, and minerals while offering various health benefits.