Somali Stew Maraq Pronounced Mah Ruhk
Warm, aromatic, and deeply comforting, Somali Stew Maraq (pronounced "mah-ruhk") is a traditional East African dish that’s perfect for hearty family meals. Featuring tender, slow-cooked bone-in lamb, goat, or beef, this stew is brimming with a vibrant medley of vegetables like carrots, potatoes, and green beans. What sets this dish apart is its fragrant spice blend—cumin, coriander, turmeric, a touch of cinnamon, and optional cardamom pods—which infuses the broth with rich, earthy warmth. Simmered to perfection with tomatoes and ginger, Somali Maraq is traditionally served alongside rice, flatbread, or even pasta, making it as versatile as it is flavorful. Garnished with fresh cilantro, this one-pot wonder is an ideal balance of comfort food and cultural tradition, sure to impress both your taste buds and your dinner guests!
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Recipe Information
Ingredients
- 2 tablespoons vegetable oil
- 1.5 pounds bone-in lamb, goat, or beef
- 1 large onion, finely chopped
- 4 garlic cloves, minced
- 1 teaspoon fresh ginger, grated
- 2 medium tomatoes, diced
- 2 medium carrots, peeled and chopped
- 3 medium potatoes, peeled and cubed
- 1 cup green beans, trimmed and chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric
- 0.25 teaspoon ground cinnamon
- 3 whole cardamom pods (optional)
- 5 cups water or beef stock
- 1 teaspoons salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh cilantro, chopped (for garnish)
Instructions
Heat the vegetable oil in a large pot over medium heat.
Add the meat pieces and brown them on all sides for about 5-7 minutes. Remove the meat and set aside.
In the same pot, add the chopped onion and sauté until soft and golden, about 5 minutes.
Stir in the minced garlic and grated ginger, cooking for 1-2 minutes until fragrant.
Add the diced tomatoes and cook down until they soften and begin to break apart, about 5-7 minutes.
Stir in the spices: cumin, coriander, turmeric, cinnamon, and cardamom pods (if using). Mix well to coat the onion and tomato mixture.
Return the browned meat to the pot and stir to combine with the spices and vegetables.
Pour in the water or beef stock, ensuring the meat is fully submerged. Bring the mixture to a boil.
Reduce the heat to a simmer, cover the pot, and let it cook for 45 minutes, stirring occasionally.
Add the carrots, potatoes, and green beans to the pot. Stir and cover again. Let the stew cook for another 30-40 minutes, or until the vegetables are tender and the meat is cooked through.
Season with salt and black pepper to taste.
Serve hot, garnished with fresh cilantro, alongside rice, flatbread, or pasta.
Nutrition Facts
Calories |
2583 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 164.1 g | 210% | |
| Saturated Fat | 58.3 g | 292% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 476 mg | 159% | |
| Sodium | 2961 mg | 129% | |
| Total Carbohydrate | 152.0 g | 55% | |
| Dietary Fiber | 21.5 g | 77% | |
| Total Sugars | 20.6 g | ||
| Protein | 138.9 g | 278% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 364 mg | 28% | |
| Iron | 26.3 mg | 146% | |
| Potassium | 5580 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.
