Low Sodium Hearty Liver Stew

Warm and nourishing, this Low Sodium Hearty Liver Stew is a flavorful twist on a classic comfort food, perfect for those seeking a heart-healthy, nutrient-rich meal. Tender chunks of beef liver are lightly browned and simmered alongside a medley of fresh vegetables—carrots, celery, and russet potatoes—in a herbaceous, low-sodium beef broth. A touch of tomato paste and aromatic seasonings like thyme and garlic give this stew its rich, savory depth. With just 20 minutes of prep time and the slow magic of simmering, this hearty one-pot meal delivers a satisfying, wholesome dinner option. Serve it with crusty whole-grain bread or a vibrant green salad for a complete, balanced meal that's packed with flavor but light on sodium. Perfect for meal preppers and home cooks looking to elevate the humble liver into a gourmet delight!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 4

Ingredients

• 500 grams Beef liver
• 2 tablespoons Olive oil
• 1 medium Yellow onion, chopped
• 3 large Garlic cloves, minced
• 2 medium Carrots, sliced
• 2 medium Celery stalks, chopped
• 1 large Russet potato, cubed
• 4 cups Low-sodium beef stock
• 2 tablespoons Tomato paste
• 1 Bay leaf
• 1 teaspoon Thyme
• 0.5 teaspoon Black pepper
• 2 tablespoons Parsley, chopped

Directions

Step 1

Rinse the beef liver under cold water and pat dry with paper towels. Cut into bite-sized pieces.

Step 2

Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the liver pieces and brown them on all sides, about 5-7 minutes. Remove from the pot and set aside.

Step 3

In the same pot, add the remaining tablespoon of olive oil. Add the chopped onion and cook until translucent, about 3-4 minutes.

Step 4

Add the minced garlic, sliced carrots, and chopped celery to the pot. Stir and cook for another 5 minutes until the vegetables begin to soften.

Step 5

Stir in the cubed potato, making sure to mix all the ingredients well.

Step 6

Pour in the low-sodium beef stock and add the tomato paste, stirring to combine.

Step 7

Return the browned liver pieces to the pot. Add the bay leaf, thyme, and black pepper.

Step 8

Bring the stew to a simmer, then cover the pot with a lid and reduce the heat to low.

Step 9

Let the stew cook for 1 hour and 15 minutes, stirring occasionally, until the vegetables are tender and the flavors meld together.

Step 10

Remove the bay leaf and discard. Adjust seasoning if needed.

Step 11

Garnish the stew with fresh chopped parsley before serving.

Step 12

Serve warm with your choice of whole-grain bread or a leafy green salad.

Nutrition Facts

Serving size	(2158.2g)

Amount per serving	% Daily Value*
Calories	1343.4

Total Fat 49.0g	0%
Saturated Fat 12.9g	0%
Polyunsaturated Fat 6.9g
Cholesterol 1160mg	0%
Sodium 2140.7mg	0%
Total Carbohydrate 129.0g	0%
Dietary Fiber 16.0g	0%
Total Sugars 26.9g
Protein 103.4g	0%

Vitamin D 160IU	0%
Calcium 329.2mg	0%
Iron 25.5mg	0%
Potassium 4075.8mg	0%

*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: 32.2%

Protein: 30.2%

Carbs: 37.6%