Category: healthy food

Chocolate Banana Oat Cake Recipe

Table of Contents

Ingredients

150 g (1 ½ cups) oat flakes

150 g (⅔ cup) milk

2 eggs

2 bananas, mashed

1 g (optional) sweetener (like stevia or honey, depending on your taste)

5 g (1 tsp) baking powder

30 g (¼ cup) cocoa powder

30 g (1 oz) walnuts, chopped

30 g (1 oz) dark chocolate, melted or chopped (for topping)

Instructions

1. Prepare the Oats

In a small bowl, combine 150 g of oat flakes with 150 g (⅔ cup) of milk. Let the oats soak for about 10 minutes. This softens the oats, allowing them to blend seamlessly into the cake batter and provide a tender texture to the cake.

 

2. Prepare the Batter

In a separate bowl, mash 2 ripe bananas until they form a smooth, lump-free mixture. Bananas will add natural sweetness and moisture to the cake.

In a large mixing bowl, whisk together 2 eggs with 1 g of sweetener (optional). If your bananas are very ripe, you may not need the additional sweetener. Adjust based on your taste preference.

Add the mashed bananas, 30 g (¼ cup) of cocoa powder, and 5 g (1 tsp) of baking powder to the egg mixture. Stir well until all the ingredients are combined and the batter is smooth.

3. Combine Ingredients

Once the oats have softened in the milk, add them to the banana and egg mixture. Stir until the oats are fully incorporated into the batter, ensuring an even consistency.4. Add Walnuts

Fold in 30 g (1 oz) of chopped walnuts. The walnuts add a satisfying crunch and a nutty flavor that pairs beautifully with the chocolate and banana.

 

5. Bake

Preheat your oven to 180°C (350°F).

Grease a cake pan or line it with parchment paper to prevent sticking.

Pour the batter into the prepared cake pan, spreading it evenly.

Bake for 30-35 minutes, or until a toothpick inserted into the center comes out clean. The cake should be firm but slightly springy to the touch.

6. Add Chocolate

Once the cake has fully cooled, melt 30 g (1 oz) of dark chocolate and drizzle it over the top of the cake. You can also chop the dark chocolate and sprinkle it on top if you prefer a chunkier texture.

 

7. Serve

Optionally, garnish the cake with more chopped walnuts or other toppings like fresh berries, shredded coconut, or a dusting of cocoa powder. Slice and enjoy!

 

Nutritional Information (per slice, serves 8)

Calories: 200 kcal

Protein: 6 g

Carbohydrates: 28 g

Fat: 8 g

Saturated Fat: 2.5 g

Fiber: 4 g

Sugar: 10 g (from bananas and chocolate)

Sodium: 100 mg

Turkish milk bread in a pan Table of Contents Ingredients 500 g 1 pound flour; 150 ml 5 fl. oz warm milk; 150 ml 5 fl. oz warm water; 1 tsp salt; 2 tbsp dry yeast; 3 tbsp olive oil; chopped parsley chili flakes Instructions Mix yeast and salt into flour with a whisk. Add the warm milk and water and knead just until the liquids are absorbed. Mix in the olive oil and knead until the dough is smooth (around 10 minutes). Make a ball out of the dough, cover it with vegetable oil, and set it aside in a warm place for an hour, or until it has doubled in size. When the dough has risen enough, divide it into six pieces and roll each one into a ball. Each flatbread should be rolled out and put on a pan with medium-high heat. Take 5–6 minutes to cook (2.5-3 minutes on each side). Each flatbread should make a pocket in the middle when you flip it over. Spread oil on each hot flatbread, then sprinkle parsley and chili flakes on top.

Banana Oatmeal Pancakes

Table of Contents

Ingredients:

Ripe Bananas: 2 large

Oats: 1 1/2 cups (150 g)

Eggs: 2 large

Milk (any type): 1/2 cup (120 ml)

Baking Powder: 1 teaspoon

Ground Cinnamon: 1/2 teaspoon

Salt: 1/4 teaspoon

Vanilla Extract: 1 teaspoon

Optional Add-ins: Chocolate chips, blueberries, or chopped nuts

Butter or Oil: For cooking

Directions:

Prepare the Batter:

Add the bananas, oats, eggs, milk, baking powder, cinnamon, salt, and vanilla extract to a blender.

 

Blend until smooth. For a chunkier texture, pulse lightly to leave some oat pieces.

Heat the Skillet:

Heat a non-stick skillet or griddle over medium heat. Lightly grease with butter or oil.

 

Cook the Pancakes:

Pour 1/4 cup of batter onto the skillet for each pancake.

Cook for 2-3 minutes, or until bubbles form on the surface and the edges look set. Flip and cook for another 1-2 minutes until golden brown.

 

Serve:

Serve warm with your favorite toppings like maple syrup, honey, fresh fruit, or nut butter.

Serving Suggestions:

 

Top with fresh fruit like strawberries, bananas, or blueberries.

Drizzle with maple syrup or honey for sweetness.

Spread with almond or peanut butter for added protein.

Add a dollop of Greek yogurt for creaminess.

Sprinkle with chopped nuts or seeds for crunch.

Cooking Tips:

 

Use very ripe bananas for natural sweetness and better flavor.

Adjust the batter consistency with more milk if it’s too thick.

For even-sized pancakes, use a measuring cup to portion the batter.

Keep cooked pancakes warm in a 200°F (90°C) oven while making the rest.

Add mix-ins like chocolate chips or blueberries after pouring the batter onto the skillet.

Nutritional Benefits:

 

Bananas: Provide potassium, natural sweetness, and a creamy texture.

Oats: High in fiber, supporting heart health and digestion.

Eggs: Add protein to keep you full longer.

Milk: Provides calcium and additional protein.

Dietary Information:

 

Naturally gluten-free if certified gluten-free oats are used.

Dairy-free if using plant-based milk.

No added sugar; sweetness comes from the ripe bananas.

Nutritional Facts (Per Pancake):

 

Calories: 120

Protein: 4g

Carbohydrates: 18g

Fat: 3g

Fiber: 2g

Sugar: 5g

Storage:

Store leftover pancakes in an airtight container in the refrigerator for up to 3 days.

Freeze for up to 2 months by stacking pancakes with parchment paper between them and storing in a freezer-safe bag.

Reheat in the microwave

Orange-Carrot Cake with Coconut Cream

Table of Contents

Ingredients

For the Cake:

Carrots: 4, grated

Coconut Flakes: 4 tablespoons

Sesame Seeds: 2 tablespoons

Vegetable Oil: 50 ml (neutral in flavor)

Egg Whites: 3

Egg Yolks: 2

Juice of 1 Small Orange

Sweetener: To taste (options include honey, stevia, or sugar)

Salt: A pinch

Orange Zest: From 1 orange

Juice from Grated Carrots

For the Cream:

Juice from 1 Small Orange

Tapioca Starch: 1 tablespoon (or 2 tablespoons rice flour)

Egg Yolk: 1

Sweetener: To taste

Prep Time, Cooking Time, and Total Time

Prep Time: 20 minutes

Cooking Time: 30 minutes

Total Time: 50 minutes

Instructions

Step 1: Prepare the Carrots

Peel and grate the carrots finely.

Squeeze the grated carrots gently to extract their juice. Set the juice aside for later use in both the cake and the cream.

Step 2: Mix the Cake Batter

In a mixing bowl, beat the egg whites until stiff peaks form. Set aside.

In a separate bowl, whisk the egg yolks, vegetable oil, orange juice, orange zest, and sweetener.

Gradually fold in the grated carrots, coconut flakes, and sesame seeds.

Add a pinch of salt and mix well.

Gently fold in the whipped egg whites, being careful not to deflate them.

Step 3: Bake the Cake

Preheat your oven to 180°C (350°F).

Grease a baking pan and sprinkle with a light dusting of flour or line it with parchment paper.

Pour the batter into the prepared pan and bake for 30 minutes, or until a toothpick inserted in the center comes out clean.

Allow the cake to cool before applying the cream topping.

See also 12-Spoon Italian Cake

Step 4: Prepare the Coconut Cream

In a small saucepan, mix the orange juice, carrot juice, tapioca starch, and egg yolk.

Add the sweetener to taste.

Cook over medium heat, stirring constantly, until the mixture thickens into a smooth cream.

Let the cream cool before spreading it over the cake.

Step 5: Assemble and Serve

Spread the cooled cream evenly over the top of the cake.

Garnish with extra coconut flakes, sesame seeds, or a sprinkle of orange zest.

Serve and enjoy your slice of tropical-citrus bliss!

If you have oats and apples, make this diet apple pie! No sugar! No flour! No oil!

Table of Contents

Ingredients Required

To make this diet apple pie, you’ll need the following ingredients:

 

 

1 cup (100 grams) rolled oats

2 medium apples

2/5 cup (100 milliliters) water

1 medium banana

2 medium eggs (or vegan substitute)

1 teaspoon baking powder

1/2 cup (70 grams) almonds (or nuts)

1/3 cup (50 grams) raisins

Powdered sweetener (optional)

Step-by-Step Instructions

Preheat your oven to 180°C (360°F) and line a 19 cm (7.5 inches) baking tin with baking paper.

In a blender or food processor, combine the rolled oats, apples (cored and chopped), water, banana, eggs, and baking powder. Blend until smooth.

Stir in the almonds and raisins until evenly distributed throughout the mixture.

Pour the batter into the prepared baking tin and smooth the top with a spatula.

Bake for 40 minutes, or until the pie is golden brown and set.

Remove from the oven and allow to cool before slicing.

If desired, dust the top of the pie with powdered sweetener before serving. You can also decorate it with additional fruits for added flair.

Nutritional Information

 

This diet apple pie is not only delicious but also nutritious. Each slice is packed with fiber, protein, healthy fats, and essential vitamins and minerals. Plus, since it’s free from sugar, flour, and oil, it’s a great option for those following a restricted diet or looking to cut back on processed ingredients.Variations and Customizations

 

Feel free to get creative with this recipe and customize it to suit your preferences. You can swap out the almonds for your favorite nuts or seeds, or add in some extra spices like cinnamon or nutmeg for a burst of flavor. If you’re not a fan of raisins, try substituting them with dried cranberries or chopped dates instead. The possibilities are endless!

 

Tips for Success

 

Make sure to use ripe bananas for maximum sweetness and flavor.

If you prefer a smoother texture, you can peel the apples before blending them into the batter.

Be sure to allow the pie to cool completely before slicing to ensure clean, neat cuts.

Store any leftovers in an airtight container in the refrigerator for up to three days.

Moist Carrot Chocolate Loaf Cake Recipe

Table of Contents

Ingredients

1 medium-sized carrot, finely grated (~100 g)

2 large eggs

1/2 cup sugar (100 g)

2 teaspoons cocoa powder (10 g)

1 teaspoon ground cinnamon (2 g)

1 teaspoon baking powder (5 g)

2 tablespoons vegetable oil (30 ml)

1 cup flour (150 g)

Directions

Prepare Wet Ingredients

Preheat the oven to 350°F (175°C).

In a large bowl, whisk together eggs, sugar, and vegetable oil until the mixture is smooth and well combined.

Add Carrots and Mix

Stir in the grated carrot, ensuring it’s evenly incorporated into the wet ingredients.

Combine Dry Ingredients

In a separate bowl, whisk together the flour, cocoa powder, ground cinnamon, and baking powder.

 

Combine and Bake

Gradually add the dry ingredients to the wet mixture, stirring until just combined.

Pour the batter into a greased and floured loaf pan, spreading it evenly.

 

Bake

Place the loaf pan in the preheated oven and bake for 35 minutes or until a toothpick inserted into the center comes out clean.

Let the cake cool in the pan for 10 minutes before transferring to a wire rack to cool completely.

 

Serving Suggestions

Dust with powdered sugar for a simple finish.

Serve with a dollop of whipped cream or cream cheese frosting.

Pair with a scoop of vanilla or chocolate ice cream.

Add a drizzle of melted chocolate or caramel sauce on top.

Enjoy with a hot cup of coffee or tea.

Cooking Tips

Ensure the carrot is finely grated for a smooth texture.

Do not overmix the batter to keep the cake light and fluffy.

Grease and flour the loaf pan thoroughly to prevent sticking.

Adjust the sweetness by reducing the sugar slightly if desired.

For added texture, fold in a handful of chopped walnuts or raisins.

Nutritional Benefits

Rich in Beta-Carotene: Carrots provide a good source of vitamin A, promoting eye health.

Energy Boost: Eggs and sugar give a quick burst of energy.

Antioxidants: Cocoa powder and cinnamon are rich in antioxidants, supporting overall health.

Low in Saturated Fat: Vegetable oil keeps the cake moist without adding unhealthy fats.

Dietary Information

Vegetarian-Friendly: This cake is suitable for vegetarians.

Nut-Free: Contains no nuts, making it allergy-friendly (unless nuts are added as an optional ingredient).

Dairy-Free Option: No milk or butter, making it naturally dairy-free.

Nutritional Facts (Per Serving)

Calories: 180

Protein: 4 g

Fat: 7 g

Carbohydrates: 26 g

Fiber: 1 g

Sugar: 12 g

Sodium: 80 mg

Storage

Room Temperature: Store in an airtight container for up to 3 days.

Refrigerator: Keep in the fridge for up to 1 week to maintain freshness.

Freezer: Wrap slices individually in plastic wrap and store in the freezer for up to 2 months. Thaw at room temperature before serving.

Quick and Easy Apple Pie Recipe

Table of Contents

Ingredients

300 g flour (2+1/4 cups)

3 eggs

150 g sugar (2/3 cup)

2 pots of natural yogurt (approximately 250 g or 1 cup)

1 lemon (zest and juice)

60 ml vegetable oil or 80 g butter (1/4 cup)

16 g baking powder (1+1/2 tablespoons)

2 apples, cut into thin slices

Icing sugar (optional, for dusting)

Directions

Preheat the Oven:

Preheat Oven: Preheat your oven to 180°C (350°F). Grease and flour a 22 cm (8-9 inches) baking pan.

Prepare the Batter:

Beat Eggs and Sugar: In a large mixing bowl, beat the eggs and sugar together until light and fluffy.

Add Wet Ingredients: Add the yogurt, vegetable oil (or melted butter), and the grated zest of one lemon. Mix well to combine.

Add Dry Ingredients: Sift the flour and baking powder together and gradually add to the wet mixture. Mix until just combined.

Prepare the Apples:

Slice Apples: Peel, core, and cut the apples into thin slices.

Add Lemon Juice: Squeeze the lemon juice over the apple slices to prevent them from browning and to add extra flavor.

Assemble the Pie:

Layer Batter and Apples: Pour half of the batter into the prepared baking pan. Arrange a layer of apple slices over the batter. Pour the remaining batter over the apples and smooth the top with a spatula. Arrange the remaining apple slices on top in a decorative pattern.

See also Better than Pizza! Just Grate the Potatoes! Easy, Quick, and Cheap Recipe

Bake:

Bake: Place the baking pan in the preheated oven and bake in the medium-low part of the oven for about 1 hour or until a toothpick inserted into the center comes out clean.

Cool and Serve:

Cool: Allow the pie to cool in the pan for about 10 minutes, then transfer to a wire rack to cool completely.

Serve: Dust with icing sugar before serving, if desired.

Serving Suggestions

Serve warm or at room temperature.

Enjoy with a scoop of vanilla ice cream or a dollop of whipped cream.

Cooking Tips

Ensure all ingredients are at room temperature for best results.

Use a sharp knife or mandoline to slice the apples thinly and evenly.

Nutritional Benefits

This apple pie provides a good source of dietary fiber from the apples and yogurt.

Using yogurt adds calcium and protein, making the pie more nutritious.

Dietary Information

Suitable for vegetarians.

Contains gluten, dairy, and eggs.

Storage Tips

Store leftovers in an airtight container at room temperature for up to 2 days.

For longer storage, refrigerate for up to 5 days or freeze for up to 2 months.

Georgian-inspired beef stew

Table of Contents

Ingredients:

Beef – 1.5 kg (3.3 lbs), cut into bite-sized cubes

Eggplants – 1 kg (2.2 lbs), sliced

 

Tomatoes – 1 kg (2.2 lbs), chopped

 

Onions – 300 g (10.6 oz), finely choppedTomato paste – 80 g (2.8 oz)

 

Black pepper – to taste

Adjika – 2 tablespoons (a spicy Georgian seasoning paste)

Khmeli Suneli – 2 teaspoons (Georgian spice mix)

Sugar – 2 teaspoons (to balance the acidity of the tomatoes)

 

Salt – to taste

Vegetable oil – for frying

Step-by-Step Instructions:

Step 1: Prepare the EggplantsStart by slicing the eggplants into medium-sized rounds. Sprinkle them generously with salt and allow them to sit for about 20-30 minutes. This helps to draw out the excess moisture and reduces any potential bitterness from the eggplants.

After 30 minutes, rinse the eggplants under cold water and pat them dry with a paper towel.

Step 2: Sear the Beef

 

In a large pot or Dutch oven, heat a few tablespoons of vegetable oil over medium-high heat. Add the beef cubes in batches, searing them on all sides until they are browned. Be sure not to overcrowd the pot, as this could cause the beef to steam rather than brown.

Once the beef is browned, remove it from the pot and set it aside. This step helps to lock in the juices and adds a rich flavor to the stew.

Step 3: Sauté the Onions and Garlic

 

In the same pot, add a little more oil if needed, and sauté the finely chopped onions over medium heat until they become soft and translucent, about 5-7 minutes.

Add the minced garlic and cook for another minute until fragrant.

Step 4: Cook the EggplantsIn a separate skillet, heat a bit of vegetable oil and fry the eggplant slices until they are golden brown on both sides. The eggplants should become soft and tender, absorbing the oil and developing a rich, roasted flavor.

Once the eggplants are cooked, set them aside on a plate lined with a paper towel to drain any excess oil.

Step 5: Build the Stew

 

Return the seared beef to the pot with the sautéed onions and garlic. Add the chopped tomatoes and tomato paste, stirring to combine. The tomato paste will give the stew a deep, concentrated flavor, while the fresh tomatoes add a bright acidity.Stir in the adjika, Khmeli Suneli, sugar, and black pepper to taste. These spices will bring the signature flavors of Georgian cuisine to the dish. Adjust the heat with the adjika according to your preference—more adjika will add extra spice.

 

Pour enough water into the pot to cover the beef and tomatoes (about 1-1.5 cups). Bring the mixture to a gentle boil, then reduce the heat to low, cover the pot, and let it simmer for about 1.5 to 2 hours. Stir occasionally to ensure nothing sticks to the bottom.

Step 6: Add the Eggplants

 

 

After the beef has been simmering for about 1.5 hours and is starting to become tender, add the fried eggplants to the stew. Stir gently to incorporate the eggplants into the sauce without breaking them apart.

Continue to cook the stew for another 20-30 minutes until the beef is fully tender and the flavors have melded together. The eggplants should be soft and infused with the rich flavors of the stew.Step 7: Finish the Stew

 

Taste the stew and adjust the seasoning with salt and pepper if needed. For a touch of brightness, stir in half of the chopped fresh coriander.

Let the stew rest off the heat for about 10 minutes to allow the flavors to settle.

 

Step 8: Serve

 

Ladle the stew into bowls and garnish with the remaining fresh coriander. This hearty stew is best served with crusty bread, rice, or even over mashed potatoes to soak up the rich sauce.

Ladle the stew into bowls and garnish with the remaining fresh coriander. This hearty stew is best served with crusty bread, rice, or even over mashed potatoes to soak up the rich sauce.

Cooking Tips:

Beef Choice: Opt for a cut of beef that is ideal for slow cooking, such as chuck roast or beef stew meat. These cuts have a good amount of fat and connective tissue, which become tender when cooked slowly.

Eggplant Preparation: Salting the eggplants before cooking helps to remove bitterness and reduces the amount of oil they absorb during frying. Don’t skip this step for the best texture and flavor.

Spices: If you can’t find Khmeli Suneli or adjika, you can substitute with other spice blends like garam masala (for a slightly different but still aromatic flavor) or use a mix of chili paste and paprika in place of adjika.

Storage:

Refrigeration: The beef stew can be stored in an airtight container in the refrigerator for up to 3-4 days. The flavors will deepen over time, making it taste even better the next day.

 

Freezing: You can also freeze the stew for up to 3 months. To reheat, thaw overnight in the refrigerator and warm it up on the stovetop over low heat until heated through.

Nutritional Facts (Per Serving):

Calories: 350-400 kcal

Protein: 30-35 g

Fat: 20-25 g

Carbohydrates: 12-15 g

 

Fiber: 4 gLadle the stew into bowls and garnish with the remaining fresh coriander. This hearty stew is best served with crusty bread, rice, or even over mashed potatoes to soak up the rich sauce.

Cooking Tips:

Beef Choice: Opt for a cut of beef that is ideal for slow cooking, such as chuck roast or beef stew meat. These cuts have a good amount of fat and connective tissue, which become tender when cooked slowly.

Eggplant Preparation: Salting the eggplants before cooking helps to remove bitterness and reduces the amount of oil they absorb during frying. Don’t skip this step for the best texture and flavor.

Spices: If you can’t find Khmeli Suneli or adjika, you can substitute with other spice blends like garam masala (for a slightly different but still aromatic flavor) or use a mix of chili paste and paprika in place of adjika.

Storage:

Refrigeration: The beef stew can be stored in an airtight container in the refrigerator for up to 3-4 days. The flavors will deepen over time, making it taste even better the next day.

 

Freezing: You can also freeze the stew for up to 3 months. To reheat, thaw overnight in the refrigerator and warm it up on the stovetop over low heat until heated through.

Nutritional Facts (Per Serving):

Calories: 350-400 kcal

Protein: 30-35 g

Fat: 20-25 g

Carbohydrates: 12-15 g

 

Fiber: 4 g

Ladle the stew into bowls and garnish with the remaining fresh coriander. This hearty stew is best served with crusty bread, rice, or even over mashed potatoes to soak up the rich sauce.

Cooking Tips:

Beef Choice: Opt for a cut of beef that is ideal for slow cooking, such as chuck roast or beef stew meat. These cuts have a good amount of fat and connective tissue, which become tender when cooked slowly.

Eggplant Preparation: Salting the eggplants before cooking helps to remove bitterness and reduces the amount of oil they absorb during frying. Don’t skip this step for the best texture and flavor.

Spices: If you can’t find Khmeli Suneli or adjika, you can substitute with other spice blends like garam masala (for a slightly different but still aromatic flavor) or use a mix of chili paste and paprika in place of adjika.

Storage:

Refrigeration: The beef stew can be stored in an airtight container in the refrigerator for up to 3-4 days. The flavors will deepen over time, making it taste even better the next day.

 

Freezing: You can also freeze the stew for up to 3 months. To reheat, thaw overnight in the refrigerator and warm it up on the stovetop over low heat until heated through.

Nutritional Facts (Per Serving):

Calories: 350-400 kcal

Protein: 30-35 g

Fat: 20-25 g

Carbohydrates: 12-15 g

 

Fiber: 4 g

 

 

Apple Cinnamon Cake

Table of Contents

Ingredients

4 apples (500 g), chopped into small dice, unpeeled

3 large eggs

180 ml milk

150 g cane sugar

A pinch of salt

300 g flour

80 ml seed oil

10 g baking powder

1/2 teaspoon cinnamon

1 teaspoon vanilla extract

Zest of 1 lemon

Directions

Preheat Oven: Preheat your oven to 180°C (360°F). Grease and flour a baking pan.

Prepare Apples: Chop the apples into small dice and set aside.

Mix Wet Ingredients: In a large bowl, beat the eggs and brown sugar until light and fluffy. Add the vanilla extract, pinch of salt, milk, seed oil, and lemon zest. Mix well.

Add Dry Ingredients: Gradually add the flour, baking powder, and cinnamon to the wet mixture. Stir until just combined.

Fold in Apples: Gently fold the chopped apples into the batter until evenly distributed.

Pour into Pan: Pour the batter into the prepared baking pan and smooth the top with a spatula.

Bake: Bake in the preheated oven for 45 minutes or until a toothpick inserted into the center comes out clean.

Cool: Remove the cake from the oven and let it cool in the pan for 10 minutes. Transfer to a wire rack to cool completely.

Serving Suggestions

Dust the cooled cake with powdered sugar before serving.

Serve with a dollop of whipped cream or a scoop of vanilla ice cream for an extra indulgent treat.

Cooking Tips

Ensure the apples are evenly chopped for uniform baking.

You can add a handful of chopped nuts or raisins to the batter for extra texture and flavor.Nutritional Benefits

Apples: High in fiber and vitamin C.

Cinnamon: Contains antioxidants and has anti-inflammatory properties.

Eggs: Provide protein and essential nutrients.

Dietary Information

This cake is vegetarian.

Storage Tips

Store the cake in an airtight container at room temperature for up to 3 days.

For longer storage, keep the cake in the refrigerator for up to a week.

Georgian-inspired beef stew

Ingredients:

• • • Beef – 1.5 kg (3.3 lbs), cut into bite-sized cubes
    • Eggplants – 1 kg (2.2 lbs), sliced

   

• • • • Tomatoes – 1 kg (2.2 lbs), chopped

     

    • Onions – 300 g (10.6 oz), finely chopped
    • Garlic – 2 cloves, minced

• • • Coriander – 80 g (2.8 oz), freshly chopped
    • Tomato paste – 80 g (2.8 oz)

   

  • Black pepper – to taste

• • • Adjika – 2 tablespoons (a spicy Georgian seasoning paste)
    • Khmeli Suneli – 2 teaspoons (Georgian spice mix)
    • Sugar – 2 teaspoons (to balance the acidity of the tomatoes)

   

• • Salt – to taste

• Vegetable oil – for frying

Step-by-Step Instructions:

Step 1: Prepare the Eggplants

• Start by slicing the eggplants into medium-sized rounds. Sprinkle them generously with salt and allow them to sit for about 20-30 minutes. This helps to draw out the excess moisture and reduces any potential bitterness from the eggplants.
• After 30 minutes, rinse the eggplants under cold water and pat them dry with a paper towel.

Step 2: Sear the Beef

• • In a large pot or Dutch oven, heat a few tablespoons of vegetable oil over medium-high heat. Add the beef cubes in batches, searing them on all sides until they are browned. Be sure not to overcrowd the pot, as this could cause the beef to steam rather than brown.
  • Once the beef is browned, remove it from the pot and set it aside. This step helps to lock in the juices and adds a rich flavor to the stew.

Step 3: Sauté the Onions and Garlic

• • In the same pot, add a little more oil if needed, and sauté the finely chopped onions over medium heat until they become soft and translucent, about 5-7 minutes.

• Add the minced garlic and cook for another minute until fragrant.

Step 4: Cook the Eggplants

• In a separate skillet, heat a bit of vegetable oil and fry the eggplant slices until they are golden brown on both sides. The eggplants should become soft and tender, absorbing the oil and developing a rich, roasted flavor.
• Once the eggplants are cooked, set them aside on a plate lined with a paper towel to drain any excess oil.

Step 5: Build the Stew

• • • Return the seared beef to the pot with the sautéed onions and garlic. Add the chopped tomatoes and tomato paste, stirring to combine. The tomato paste will give the stew a deep, concentrated flavor, while the fresh tomatoes add a bright acidity.
    • Stir in the adjika, Khmeli Suneli, sugar, and black pepper to taste. These spices will bring the signature flavors of Georgian cuisine to the dish. Adjust the heat with the adjika according to your preference—more adjika will add extra spice.

   

  • Pour enough water into the pot to cover the beef and tomatoes (about 1-1.5 cups). Bring the mixture to a gentle boil, then reduce the heat to low, cover the pot, and let it simmer for about 1.5 to 2 hours. Stir occasionally to ensure nothing sticks to the bottom.

Step 6: Add the Eggplants

• • • After the beef has been simmering for about 1.5 hours and is starting to become tender, add the fried eggplants to the stew. Stir gently to incorporate the eggplants into the sauce without breaking them apart.
    • Continue to cook the stew for another 20-30 minutes until the beef is fully tender and the flavors have melded together. The eggplants should be soft and infused with the rich flavors of the stew.

Step 7: Finish the Stew

• • • Taste the stew and adjust the seasoning with salt and pepper if needed. For a touch of brightness, stir in half of the chopped fresh coriander.
    • Let the stew rest off the heat for about 10 minutes to allow the flavors to settle.

   

Step 8: Serve

• • Ladle the stew into bowls and garnish with the remaining fresh coriander. This hearty stew is best served with crusty bread, rice, or even over mashed potatoes to soak up the rich sauce.

Cooking Tips:

• • Beef Choice: Opt for a cut of beef that is ideal for slow cooking, such as chuck roast or beef stew meat. These cuts have a good amount of fat and connective tissue, which become tender when cooked slowly.

• Eggplant Preparation: Salting the eggplants before cooking helps to remove bitterness and reduces the amount of oil they absorb during frying. Don’t skip this step for the best texture and flavor.
• Spices: If you can’t find Khmeli Suneli or adjika, you can substitute with other spice blends like garam masala (for a slightly different but still aromatic flavor) or use a mix of chili paste and paprika in place of adjika.

Storage:

• • • Refrigeration: The beef stew can be stored in an airtight container in the refrigerator for up to 3-4 days. The flavors will deepen over time, making it taste even better the next day.

   

• • Freezing: You can also freeze the stew for up to 3 months. To reheat, thaw overnight in the refrigerator and warm it up on the stovetop over low heat until heated through.

Nutritional Facts (Per Serving):

• • • Calories: 350-400 kcal
    • Protein: 30-35 g

• • • Fat: 20-25 g
    • Carbohydrates: 12-15 g

   

  • Fiber: 4 g