Gold Coast Stew

Dive into the comforting, flavor-packed world of Gold Coast Stew, a hearty West African-inspired dish that promises bold flavors and nourishing ingredients. This one-pot wonder combines tender beef and optional chicken with a medley of fresh vegetables like carrots, red bell peppers, and potatoes, all simmered in a rich, spiced tomato base. Featuring aromatics like garlic, ginger, and a hint of heat from optional Scotch bonnet peppers, the stew is infused with warm spices such as paprika, curry powder, and thyme, creating a deeply satisfying and aromatic meal. Perfectly suited for cozy family dinners, Gold Coast Stew pairs beautifully with rice, bread, or fried plantains. With just 20 minutes of prep and slow-cooked tenderness, this recipe is your go-to for a deliciously comforting, internationally inspired meal.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 6

Ingredients

• 500 grams beef stew meat (cubed)
• 400 grams chicken thighs (optional, bone-in or boneless)
• 2 teaspoons salt
• 1 teaspoon black pepper
• 3 tablespoons vegetable oil
• 1 large onion (finely chopped)
• 4 garlic cloves (minced)
• 2 tablespoons ginger (grated)
• 2 medium carrot (sliced)
• 1 large red bell pepper (diced)
• 3 medium potatoes (peeled and cubed)
• 400 grams tomatoes (blended or pureed)
• 2 tablespoons tomato paste
• 2 cups chicken or vegetable stock
• 2 teaspoons ground paprika
• 1 teaspoon curry powder
• 1 teaspoon dried thyme
• 1 scotch bonnet or habanero pepper (optional)
• 2 tablespoons fresh parsley (chopped, for garnish)

Directions

Step 1

Season the beef and chicken with 1 teaspoon of salt and 1/2 teaspoon of black pepper. Set aside for 10 minutes to marinate.

Step 2

Heat 2 tablespoons of vegetable oil in a large, heavy-bottomed pot over medium heat. Sear the beef cubes and chicken pieces in batches until browned on all sides. Remove from the pot and set aside.

Step 3

In the same pot, add the remaining 1 tablespoon of vegetable oil and sauté the chopped onion until translucent, about 5 minutes.

Step 4

Stir in the minced garlic and grated ginger. Cook for another 1-2 minutes until fragrant.

Step 5

Add the sliced carrots, diced red bell pepper, and cubed potatoes to the pot. Stir to coat the vegetables in the aromatics.

Step 6

Pour in the blended or pureed tomatoes and mix in the tomato paste. Cook for 5-7 minutes, stirring frequently, to reduce the acidity of the tomatoes.

Step 7

Return the seared beef and chicken to the pot. Add the chicken or vegetable stock, paprika, curry powder, thyme, and the remaining salt and black pepper. If using, add the whole scotch bonnet or habanero pepper for heat, taking care not to burst it unless you want a very spicy stew.

Step 8

Bring the stew to a boil, then reduce the heat to low. Cover the pot and simmer for 60-75 minutes, stirring occasionally, until the meat is tender and the vegetables are cooked through.

Step 9

Adjust the seasoning with additional salt or spices if needed. Discard the scotch bonnet pepper before serving.

Step 10

Garnish with fresh parsley and serve hot with rice, bread, or fried plantains.

Nutrition Facts

Serving size	2869.4 grams (2869.4g)

Amount per serving	% Daily Value*
Calories	3121

Total Fat 193.50g	248%
Saturated Fat 60.10g	301%
Polyunsaturated Fat 25.20g
Cholesterol 726mg	242%
Sodium 7938mg	345%
Total Carbohydrate 156.00g	57%
Dietary Fiber 26.10g	93%
Total Sugars 44.40g
Protein 208.30g	417%

Vitamin D 28IU	140%
Calcium 351mg	27%
Iron 27mg	149%
Potassium 6447mg	137%

*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.

Source of Calories

Fat: 54.4%

Protein: 26.0%

Carbs: 19.5%