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!
Spicy liver and vegetable stew
- 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
- chilli powder or chopped chillies depending on preference
- 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!