Welsh Cawl is a traditional and hearty soup/stew originating from Wales. It's a dish deeply rooted in Welsh culinary history, often considered a comfort food that reflects the country's agricultural heritage. The recipe typically includes lamb or beef, along with root vegetables like potatoes, carrots, and leeks, cooked in a flavorful broth. Historically, Cawl was a way for Welsh farmers to make the most of available ingredients, using simple yet satisfying combinations. Today, it remains a beloved dish, cherished for its comforting flavors and connection to Welsh culinary traditions.

Ingredients:

- 1 lb lamb or beef, diced

- 2 potatoes, peeled and cubed

- 2 carrots, sliced

- 1 leek, sliced

- 4 cups beef or vegetable broth

- Salt and pepper to taste

Method of Preparation:

1. In a large pot, brown the diced lamb or beef.

2. Add potatoes, carrots, and leek to the pot.

3. Pour in beef or vegetable broth and bring to a boil.

4. Reduce heat, cover, and simmer for about 1 hour or until meat and vegetables are tender.

5. Season with salt and pepper to taste.

6. Serve hot and enjoy your traditional Welsh Cawl!

Nutrition Value:

1. 1 lb Lamb or Beef, Diced:

  - Calories: Approximately 800-1000 kcal (varies based on cut and fat content)

  - Carbohydrates: Negligible (mostly protein and fat)

  - Protein: About 80-100 grams

  - Fat: Around 40-60 grams (varies based on cut and fat content)

  - Sodium: Varies based on seasoning and processing

  - Cholesterol: Varies based on cut and fat content

  - Vitamins: Rich in B vitamins (especially B12), zinc, and iron

  - Minerals: Contains phosphorus, selenium, and potassium

  - Nutritional Benefits: Provides high-quality protein, essential fats, and important micronutrients like iron and zinc, supporting muscle growth, energy production, and overall health.

2. 2 Potatoes, Peeled and Cubed:

  - Calories: Approximately 200-250 kcal (depending on size and type)

  - Carbohydrates: About 50-60 grams

  - Protein: Around 5 grams

  - Fat: Negligible

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: Excellent source of vitamin C, vitamin B6, and potassium

  - Minerals: Contains magnesium, phosphorus, and manganese

  - Nutritional Benefits: Provides complex carbohydrates for energy, dietary fiber, and a range of vitamins and minerals that support immune function, heart health, and digestion.

3. 2 Carrots, Sliced:

  - Calories: Approximately 50-60 kcal

  - Carbohydrates: Around 12-15 grams

  - Protein: About 1 gram

  - Fat: Negligible

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: High in vitamin A, vitamin C, and vitamin K1

  - Minerals: Contains potassium, manganese, and fiber

  - Nutritional Benefits: Rich in antioxidants, promotes eye health, supports immune function, and aids in digestion.

4. 1 Leek, Sliced:

  - Calories: Approximately 50-60 kcal

  - Carbohydrates: About 10-15 grams

  - Protein: Around 1-2 grams

  - Fat: Negligible

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: Good source of vitamin A, vitamin K, and vitamin C

  - Minerals: Contains potassium, manganese, and folate

  - Nutritional Benefits: Supports heart health, provides antioxidants, and contributes to healthy digestion and bone strength.

5. 4 Cups Beef or Vegetable Broth:

  - Calories: Approximately 20-30 kcal (varies based on type and brand)

  - Carbohydrates: Around 1-3 grams

  - Protein: About 1-2 grams

  - Fat: Negligible

  - Sodium: Varies (check label for specific content)

  - Cholesterol: None (vegetable broth) to low (beef broth)

  - Vitamins: May contain some vitamins depending on the ingredients

  - Minerals: Contains sodium, potassium, and sometimes calcium

  - Nutritional Benefits: Adds flavor and liquid to the dish, may provide some minerals, and can be low in calories and fat depending on the type.

6. Salt and Pepper to Taste:

  - Calories: Negligible

  - Carbohydrates: Minimal

  - Protein: None

  - Fat: None

  - Sodium: Depends on the amount used

  - Cholesterol: None

  - Vitamins: None

  - Minerals: Provides sodium (salt)

  - Nutritional Benefits: Enhances flavor but should be used in moderation to control sodium intake.

This breakdown helps understand the nutritional profile of each ingredient and how they contribute to the overall health benefits of Welsh Cawl.