Mediterranean Diet Hearty Liver Stew
Indulge in the rich and nourishing flavors of this Mediterranean Diet Hearty Liver Stew, a wholesome recipe that combines tender chicken liver with vibrant vegetables, aromatic herbs, and a splash of red wine. This nutrient-packed dish stands out with its Mediterranean-inspired ingredients like olive oil, garlic, and fresh parsley, which lend a light yet bold flavor to the stew. Slow-simmered with canned tomatoes, tomato paste, and a hint of citrusy lemon juice, this recipe brings a perfect balance of richness and brightness to your table. Ready in just over an hour and perfect for a cozy family dinner, this liver stew pairs beautifully with a side of crusty whole grain bread for a satisfying and heart-healthy meal.
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Recipe Information
Ingredients
- 500 grams Chicken liver
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 2 medium Carrots, diced
- 1 medium Red bell pepper, diced
- 2 tablespoons Tomato paste
- 400 grams Canned tomatoes, diced
- 125 milliliters Red wine
- 1 Bay leaf
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Parsley, chopped
- 1 Lemon, juice only
Instructions
Rinse the chicken liver under cool water and pat dry with paper towels. Trim off any excess fat or sinew.
Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and continue cooking for 1 minute, until fragrant.
Add the diced carrots and red bell pepper to the pot. Cook for another 5 minutes, stirring occasionally.
Push the vegetables to one side of the pot and add the remaining 1 tablespoon of olive oil. Increase the heat to medium-high and add the chicken liver. Sear the liver on all sides for about 3-4 minutes.
Lower the heat to medium and mix the tomato paste with the liver and vegetables, cooking for 2 minutes.
Pour in the red wine, allowing the alcohol to evaporate, approximately 2 minutes.
Stir in the canned tomatoes with their juices, add the bay leaf, dried oregano, dried thyme, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 25 minutes, stirring occasionally.
Remove the bay leaf, adjust seasoning if necessary, and let the stew rest off the heat for 5 minutes.
Just before serving, stir in the chopped parsley and lemon juice for a fresh finish.
Serve the stew warm, optionally accompanied by a side of whole grain bread for a complete Mediterranean meal experience.
Nutrition Facts
Calories |
1743 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 118.5 g | 152% | |
| Saturated Fat | 31.5 g | 158% | |
| Polyunsaturated Fat | 21.9 g | ||
| Cholesterol | 1575 mg | 525% | |
| Sodium | 8239 mg | 358% | |
| Total Carbohydrate | 75.5 g | 27% | |
| Dietary Fiber | 16.3 g | 58% | |
| Total Sugars | 36.8 g | ||
| Protein | 74.1 g | 148% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 330 mg | 25% | |
| Iron | 32.9 mg | 183% | |
| Potassium | 2992 mg | 64% | |
*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.
