Hello! Today, I'd like to tell you about my favourite recipe for an easy spicy liver and vegetable stew.
Like many of the recipes I've shared here before, this one I also got from my mum.
However, I've slightly improved it!
Why is liver good for you?
Liver is one of the ingredients that many people don't even think about when they're planning their meals, which is a shame in my opinion.
It's rich on vitamins (Vitamins A, B, C, D) and minerals (calcium, iron, magnesium, and sodium amongst others) and also contains a lot of protein! Liver also is a source of cholesterol and other important fats.
All of these properties make it a perfect substitute for meat, but in general it's recommended to eat organs like this as a part of a balanced diet only once every week or two.
Liver is very budget-friendly, so if you're looking to cook something healthy and inexpensive, then this is on of the ingredients to look out for!
Supermarkets here in the UK often sell it in the chilled meat section, whereas in European shops you'll usually find it in the frozen section.
Now, will you guess what improvement have I made to it, comparing to my mum's original?
I've added the tinned tomatoes. Chopped tomatoes and their juices help to make the sauce naturally thick, which means you don't have to use any flour to get this great consistency!
This simple little step makes this meal way healthier, lighter and gluten-free!
Lastly, this recipe has been tested countless times using chicken and pork liver, as they both can be cooked very quickly. But if you like, feel free to use beef or lamb liver, just remember to add more minutes to the cooking process!
Let's start cooking!
📖 The Recipe
Spicy liver and vegetable stew
Ingredients
- 500 g chicken or pork liver, chilled and fully defrosted
- 1 red pepper, quartered and sliced
- 1 onion, peeled and chopped
- 400 g tin chopped tomatoes
- 3 salad tomatoes, chopped (skin on)
- 3 tablespoon tomato chutney
- 2 tablespoon sunflower oil
- 1 ½ teaspoon curry powder
- 1 teaspoon cumin
- black pepper
- salt, for serving
Optional
- chilli powder or chopped chillies, depending on preference
Instructions
- Rinse the liver in a colander under cold water, washing off all blood.
- Cut the liver into bite-size chunks and place it in a deep bowl (to keep your worktop clean) and set aside. Wash your hands.
- Add the oil into a large non-stick pan and set on high heat. When hot, add the chopped onion, toss and lower the heat to medium-high. Cook for 3-4 minutes or until soft and glossy.
- Add the curry powder and cumin and fry for 1 min. Add additional seasoning such as chilli or chilli powder if desired.
- Turn the heat up. Add the liver chunks and brown them from all sides.
- In the meantime, wash and slice the pepper. Add it to the pan once the liver is brown.
- Cover the stew with a lid and lower to medium-high heat. Cook for 5 mins.
- Add the tinned and fresh chopped tomatoes and tomato chutney.
- Using the empty tin: Fill ½ of it with cold water, rinse the remaining juices from tomatoes with it (give it a couple of gentle shakes) and pour it to the pan with the stew. Stir thoroughly, cover and cook for another 10 mins.
- Season with salt and pepper and serve! Enjoy!
Alison
This looks good and just last night I cooked calves liver. Just pan fried though. I could try this though
Thanks
Country Girl in London
Thank you so much! Let me know how it was if you gonna try it.
Alison
Will do 😁
Singh Lovely
So delicious 😋😋
Country Girl in London
Thank you! 😚
Singh Lovely
Most welcome 🤗
anotherdaywithjulie
I love liver. I have never eaten it in this way before. Looks delicious!
Country Girl in London
Thank you, it is so worth trying! 🙂
Azilde Elizabeth
I love liver! Growing up my mom would cook it weekly with rice and beans. Most people don’t like liver. Your right people are missing out! Its nutritious, cheap and delicious. I’ll have to try this spicy liver 😋
Country Girl in London
Thanks a lot! 😊 Glad to hear you know this from home! It's a delicious ingredient! Give it a go👍
Azilde Elizabeth
I definitely will! Thank you!
Geri Lawhon
I like liver so this will b a must try. Thanks for the recipe.
Country Girl in London
Thanks so much! Let me know how you liked it x
Joanne Hinsperger-Scott
TOMATOES & LIVER! Now this was a combination that had never occurred to me and I was intrigued. I read three different liver stew recipes on the internet and although I didn’t have all of the ingredients in the house for any one of the three I used this one as a basic outline. I happened to have canned, fire-roasted organic tomatoes, so I used those. The most challenging part was cutting the raw liver into bite-sized pieces. The chef’s knife would only go so far through until it hit these thin, stringy things that reminded me of threads of gristle but with elasticity. So sort of like trying to cut through rubber bands. I bet if I cut the liver while it is still slightly frozen it would have been much easier. All in all, a definite THUMBS UP for using beef liver in a recipe.
Markie
Hi Joanne, indeed, cutting the liver frozen is usually easier and less messy, however, I note adding some more guidance to this recipe, so thanks for that! Hope you enjoyed the final dish? Let me know!