Discover how to make Suugo Suqaar, a traditional Somali beef stew rich in flavor. This easy-to-follow recipe combines tender beef, aromatic spices, and vegetables to create a delicious, hearty meal. Serve it with rice or bread for a satisfying, authentic Somali experience.

Ingredients:

- 500g beef, cut into small cubes

- 2 tablespoons vegetable oil

- 1 onion, finely chopped

- 3 cloves garlic, minced

- 2 tomatoes, diced

- 1 green bell pepper, chopped

- 2 carrots, diced

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1 teaspoon turmeric

- 1/2 teaspoon black pepper

- Salt, to taste

- 1 cup water or beef broth

- Fresh cilantro, for garnish

- Rice or flatbread, for serving

Instructions:

Cook the Beef: Heat the vegetable oil in a large pot over medium heat. Add the beef cubes and cook until browned on all sides, about 5-7 minutes. Remove the beef from the pot and set aside.

Sauté the Vegetables: In the same pot, add the chopped onion and cook until softened, about 4 minutes. Add the minced garlic and sauté for another minute until fragrant.

Add Spices and Vegetables: Stir in the cumin, coriander, turmeric, and black pepper. Cook for 1-2 minutes to allow the spices to bloom. Then add the tomatoes, green bell pepper, and carrots. Stir well.

Simmer the Stew: Return the browned beef to the pot and add the water or beef broth. Stir to combine. Bring to a simmer, reduce the heat to low, cover, and let the stew cook for 25-30 minutes, or until the beef is tender and the vegetables are cooked through.

Season and Serve: Adjust the salt to taste and garnish with fresh cilantro. Serve the Suugo Suqaar with rice or flatbread.

Enjoy this flavorful Somali dish with family and friends!

Nutritional values

Beef (500g, cut into small cubes)

 - Calories: About 250 kcal

 - Carbohydrates: 0 grams

 - Protein: 26 grams

 - Fat: 17 grams

Benefits:

 - Beef is a rich source of high-quality protein, iron, and B vitamins, especially B12. It's essential for muscle growth, repair, and overall health.

Vegetable Oil (2 tablespoons)

 - Calories: About 884 kcal

 - Carbohydrates: 0 grams

 - Protein: 0 grams

 - Fat: 100 grams

Benefits:

 - Vegetable oil provides essential fatty acids and is used for cooking. Choose oils with healthier fat profiles, like olive oil, when possible.

Onion (1, finely chopped)

 - Calories: About 40 kcal

 - Carbohydrates: 9 grams

 - Protein: 1 gram

 - Fat: 0 grams

Benefits:

 - Onions are rich in antioxidants and sulfur compounds. They support heart health and have anti-inflammatory properties.

Garlic (3 cloves, minced)

 - Calories: About 149 kcal

 - Carbohydrates: 33 grams

 - Protein: 6 grams

 - Fat: 0.5 grams

Benefits:

 - Garlic has strong anti-inflammatory and antimicrobial properties. It supports cardiovascular health and can boost the immune system.

Tomatoes (2, diced)

 - Calories: About 18 kcal

 - Carbohydrates: 3.9 grams

 - Protein: 0.9 grams

 - Fat: 0.2 grams

Benefits:

 - Tomatoes are high in vitamins C and K and contain lycopene, an antioxidant that supports heart health and reduces inflammation.

Green Bell Pepper (1, chopped)

 - Calories: About 20 kcal

 - Carbohydrates: 4.7 grams

 - Protein: 0.9 grams

 - Fat: 0.2 grams

Benefits:

 - Bell peppers are rich in vitamins A and C and antioxidants. They support immune function and skin health.

Carrots (2, diced)

 - Calories: About 41 kcal

 - Carbohydrates: 10 grams

 - Protein: 0.9 grams

 - Fat: 0.2 grams

Benefits:

 - Carrots are high in beta-carotene (vitamin A), which supports vision and immune function. They also provide dietary fiber.

Ground Cumin (1 teaspoon)

 - Calories: About 375 kcal

 - Carbohydrates: 44 grams

 - Protein: 17 grams

 - Fat: 22 grams

Benefits:

 - Cumin aids digestion, has antioxidant properties, and can enhance the flavor of dishes.

Ground Coriander (1 teaspoon)

 - Calories: About 298 kcal

 - Carbohydrates: 55 grams

 - Protein: 12 grams

 - Fat: 16 grams

Benefits:

 - Coriander supports digestion, has anti-inflammatory properties, and contains antioxidants.

Turmeric (1 teaspoon)

 - Calories: About 312 kcal

 - Carbohydrates: 67 grams

 - Protein: 7 grams

 - Fat: 3.3 grams

Benefits:

 - Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. It supports joint health and overall well-being.

Black Pepper (1/2 teaspoon)

 - Calories: About 255 kcal

 - Carbohydrates: 64 grams

 - Protein: 10 grams

 - Fat: 3 grams

Benefits:

 - Black pepper aids digestion and enhances the absorption of other nutrients. It has antioxidant properties.

Salt (to taste)

 - Sodium: About 38,000 mg

Benefits:

 - Salt enhances flavor. Use in moderation to avoid excessive sodium intake, which can lead to health issues.

Water or Beef Broth (1 cup)

Water:

  - Calories: 0

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: 0 grams

Benefits:

  - Essential for hydration and cooking. 

Beef Broth:

  - Calories: About 13 kcal

  - Carbohydrates: 1 gram

  - Protein: 2 grams

  - Fat: 0.5 grams

Benefits:

  - Adds flavor and nutrients to dishes. Contains minerals and collagen that support joint health.

Fresh Cilantro (for garnish)

 - Calories: About 36 kcal

 - Carbohydrates: 6 grams

 - Protein: 3 grams

 - Fat: 0.8 grams

Benefits:

 - Cilantro is rich in vitamins A, C, and K and has antioxidant properties. It can aid digestion and support overall health.

Rice or Flatbread (for serving)

Rice (1 cup cooked):

  - Calories: About 130 kcal

  - Carbohydrates: 28 grams

  - Protein: 2.7 grams

  - Fat: 0.3 grams

Benefits:

  - Rice provides a source of energy through carbohydrates and is often paired with protein-rich dishes.

Flatbread (1 piece, varies by recipe):

  - Calories: About 250 kcal

  - Carbohydrates: 50 grams

  - Protein: 7 grams

  - Fat: 3 grams

Benefits:

  - Flatbread can provide carbohydrates and protein. Its nutritional value varies based on ingredients.

This combination of ingredients creates a flavorful and nutritious meal, with beef providing protein, vegetables offering vitamins and minerals, and spices adding both health benefits and taste.