High Protein Hearty Liver Stew
Elevate your comfort food game with this High Protein Hearty Liver Stew, a robust and nutrient-packed dish that's perfect for chilly evenings. Featuring tender, seared beef liver paired with hearty vegetables like potatoes, carrots, and celery, this stew is simmered slowly in a rich beef broth infused with bay leaves, thyme, and a hint of tomato paste for depth of flavor. With the optional addition of red wine, it transforms into a gourmet delight, delivering high-protein nourishment that's both satisfying and flavorful. Ready in just over an hour, this stew is ideal for meal prep or a wholesome family dinner, especially when served with crusty bread or fluffy rice. Rich in iron and vitamins, it’s as healthy as it is comforting—perfect for those seeking a hearty, nutrient-dense meal.
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Recipe Information
Ingredients
- 500 grams beef liver
- 2 tablespoons olive oil
- 1 large onion
- 3 units garlic cloves
- 2 medium carrot
- 2 units celery stalks
- 2 large potato
- 2 tablespoons tomato paste
- 4 cups beef broth
- 2 units bay leaves
- 1 teaspoon dried thyme
- 1 teaspoon black pepper
- 1 teaspoon salt
- 2 tablespoons fresh parsley
- 0.5 cup red wine (optional)
Instructions
Begin by thoroughly cleaning the beef liver under cold water and patting it dry with a paper towel. Cut the liver into bite-sized pieces, about 1-inch cubes.
Heat olive oil in a large pot or Dutch oven over medium-high heat. Add the liver pieces in batches, ensuring not to overcrowd the pot, and sear until browned on all sides, about 3-4 minutes per batch. Remove the liver from the pot and set aside.
Peel and chop the onion and garlic cloves. Peel the carrots and dice them along with the celery stalks. Peel and cut the potatoes into large chunks.
In the same pot, add the onions and garlic, and sauté until the onion becomes translucent, about 5 minutes.
Add the carrots and celery and cook for another 3 minutes, stirring occasionally.
Stir in the tomato paste and cook for 2 minutes to lightly caramelize, enhancing the stew's flavor.
Pour in the beef broth and, if using, the red wine, scraping up any browned bits from the bottom of the pot with a wooden spoon.
Return the liver to the pot along with the chopped potatoes.
Add the bay leaves, dried thyme, black pepper, and salt. Stir to combine, ensuring everything is well-mixed.
Bring the stew to a gentle simmer, cover, and cook on low heat for about 1 hour or until the vegetables are tender and the flavors have melded together.
Adjust seasoning with additional salt and pepper to taste.
Before serving, remove bay leaves and discard. Garnish the stew with freshly chopped parsley.
Serve hot in bowls, optionally with a side of crusty bread or over a bed of rice for a complete meal.
Nutrition Facts
Calories |
2018 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.8 g | 96% | |
| Saturated Fat | 20.8 g | 104% | |
| Polyunsaturated Fat | 14.7 g | ||
| Cholesterol | 1178 mg | 393% | |
| Sodium | 8481 mg | 369% | |
| Total Carbohydrate | 206.2 g | 75% | |
| Dietary Fiber | 21.7 g | 78% | |
| Total Sugars | 38.6 g | ||
| Protein | 112.6 g | 225% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 332 mg | 26% | |
| Iron | 27.2 mg | 151% | |
| Potassium | 5594 mg | 119% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
