Ikarian Stew Recipe

INTRODUCTION: "Experience the flavors of the Greek island of Ikaria with this hearty and delicious stew recipe! Ikaria is known for its inhabitants' longevity and high quality of life, and their traditional cuisine plays a big role in that. This stew, made with tender lamb, fresh vegetables, and aromatic herbs, is a staple of the Ikarian diet and is sure to become a favorite in your household. With its rich flavors and nourishing ingredients, this stew is a perfect representation of the island's culinary philosophy: simple, wholesome, and full of life."

Accurate Measurements And Ingredients 

_Serves 6-8_

_Ingredients:_

_Meat:_

- 1.5 lbs boneless lamb shoulder or neck (675g), cut into 2-inch pieces

_Vegetables:_

- 2 medium onions (250g), chopped

- 3 cloves garlic (15g), minced

- 2 medium carrots (200g), peeled and chopped

- 2 medium potatoes (200g), peeled and chopped

- 1 large zucchini (250g), chopped

- 1 large eggplant (250g), chopped

- 1 large red bell pepper (150g), chopped

_Herbs and Spices:_

- 2 tbsp dried oregano (10g)

- 1 tsp dried thyme (5g)

- 1 tsp ground cumin (5g)

- 1 tsp paprika (5g)

- Salt and pepper, to taste

_Olive Oil and Liquid:_

- 1/4 cup extra virgin olive oil (60g)

- 2 cups lamb or beef broth (475ml)

- 1 cup red wine (250ml)

_Instructions:_

1. Heat olive oil in a large pot over medium heat. Add lamb and cook until browned on all sides (5-7 minutes).

2. Add onions, garlic, carrots, potatoes, zucchini, eggplant, bell pepper, oregano, thyme, cumin, paprika, salt, and pepper. Cook for 10 minutes, stirring occasionally.

3. Add broth and wine. Bring to a boil, then reduce heat to low and simmer, covered, for 1.5 hours or until lamb is tender.

4. Serve hot, garnished with fresh parsley or oregano, if desired.

_Nutrition Information (per serving):_

- Calories: 520

- Protein: 35g

- Fat: 25g

- Saturated Fat: 8g

- Cholesterol: 60mg

- Carbohydrates: 30g

- Fiber: 5g

- Sugar: 5g

- Sodium: 400mg

Tips and Variations:

Use a slow cooker: Brown lamb and cook vegetables in a skillet, then transfer to a slow cooker with remaining ingredients and cook on low for 6-8 hours.

Add other vegetables: Tomatoes, green beans, or mushrooms can be added to the stew for added flavor and nutrition.

- Serve with crusty bread or over rice or pasta for a hearty meal.

Here is the full calorie chart per Ikarian Stew recipe serving:

Nutrition Facts (per serving)

Calories: 520

Total Fat: 25g

  Saturated Fat: 8g

   Trans Fat: 0g

Cholesterol: 60mg

Sodium: 400mg

Total Carbohydrates: 30g

  Dietary Fiber: 5g

  Sugars: 5g

Protein: 35g

Vitamin and Mineral Information (per serving)

_Vitamin A: 20% of the Daily Value (DV)

- Vitamin C: 40% of the DV

- Calcium: 10% of the DV

- Iron: 25% of the DV

- Potassium: 20% of the DV

- Vitamin D: 0% of the DV

- Vitamin E: 10% of the DV

- Vitamin K: 25% of the DV

- Folate: 20% of the DV

- Vitamin B6: 10% of the DV

- Magnesium: 15% of the DV

Macro Breakdown (per serving)

- Carbohydrates: 40%

- Protein: 30%

- Fat: 30%

Additional Nutrients (per serving)

- Antioxidants: High amount

- Anti-inflammatory compounds: High amount

- Fiber: High amount

- Probiotics: Moderate amount

Allergen Information

- Gluten-free: Yes

- Vegetarian: No

- Vegan: No

- Dairy-free: Yes

- Soy-free: Yes

- Nut-free: Yes

Please note that nutrition information is an estimate and may vary based on specific ingredients and portion sizes used.