Mediterranean Diet Hearty Liver Stew

Savor the rich, comforting flavors of this Mediterranean Diet Hearty Liver Stew, a nutrient-packed dish brimming with wholesome ingredients and vibrant spices. Tender chicken liver is delicately seared and simmered with a medley of sautéed onions, garlic, carrots, and red bell peppers, creating a hearty base. A luscious blend of tomato paste, red wine, and canned tomatoes infuses the stew with depth, while aromatic dried oregano, thyme, and bay leaf deliver classic Mediterranean flair. Finished with a zesty splash of fresh lemon juice and parsley, this dish is as bright and satisfying as it is nourishing. Perfect for anyone embracing Mediterranean cuisine’s health benefits, it pairs beautifully with crusty whole grain bread for a complete, flavorful meal.

Nutriscore Rating: 66/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 500 grams Chicken liver
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 2 medium Carrots, diced
• 1 medium Red bell pepper, diced
• 2 tablespoons Tomato paste
• 400 grams Canned tomatoes, diced
• 125 milliliters Red wine
• 1 Bay leaf
• 1 teaspoon Dried oregano
• 1 teaspoon Dried thyme
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Parsley, chopped
• 1 Lemon, juice only

Directions

Step 1

Rinse the chicken liver under cool water and pat dry with paper towels. Trim off any excess fat or sinew.

Step 2

Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Stir in the minced garlic and continue cooking for 1 minute, until fragrant.

Step 4

Add the diced carrots and red bell pepper to the pot. Cook for another 5 minutes, stirring occasionally.

Step 5

Push the vegetables to one side of the pot and add the remaining 1 tablespoon of olive oil. Increase the heat to medium-high and add the chicken liver. Sear the liver on all sides for about 3-4 minutes.

Step 6

Lower the heat to medium and mix the tomato paste with the liver and vegetables, cooking for 2 minutes.

Step 7

Pour in the red wine, allowing the alcohol to evaporate, approximately 2 minutes.

Step 8

Stir in the canned tomatoes with their juices, add the bay leaf, dried oregano, dried thyme, salt, and black pepper.

Step 9

Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 25 minutes, stirring occasionally.

Step 10

Remove the bay leaf, adjust seasoning if necessary, and let the stew rest off the heat for 5 minutes.

Step 11

Just before serving, stir in the chopped parsley and lemon juice for a fresh finish.

Step 12

Serve the stew warm, optionally accompanied by a side of whole grain bread for a complete Mediterranean meal experience.

Nutrition Facts

Serving size	(1484.0g)

Amount per serving	% Daily Value*
Calories	1743.2

Total Fat 118.5g	0%
Saturated Fat 31.5g	0%
Polyunsaturated Fat 21.9g
Cholesterol 1575mg	0%
Sodium 8239.3mg	0%
Total Carbohydrate 75.5g	0%
Dietary Fiber 16.3g	0%
Total Sugars 36.8g
Protein 74.1g	0%

Vitamin D 200IU	0%
Calcium 330.3mg	0%
Iron 32.9mg	0%
Potassium 2992.0mg	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: 64.1%

Protein: 17.8%

Carbs: 18.1%