Κατσαρόλα της Γειτονιάς — My Neighbourhood One-Pot with Mixed Proteins and Legumes
This is the kind of pot I come home to after a long day at a nutrition summit, when I want something deeply nourishing that still honours the Mediterranean way of eating. We have always known in Greece that variety in protein — meat, offal, legumes together — is not poverty cooking, it is wisdom cooking, and the acerola and blueberries here are my small nod to what we now understand about antioxidant support in a rich braise. I make this on cool Athenian evenings when the neighbourhood smells like someone's yiayia is still in the kitchen. #mediterranean #braised #offal #legumes #athenian #winterdinner
110
min total
(Prep:
20
| Cook: 90)
6
servings
Olive oil
60.0 gram
Onions, frozen, chopped, unprepared
150.0 gram
Garlic, raw
40.0 gram
Beef, New Zealand, imported, chuck eye roll, separable lean and fat, cooked, braised
200.0 gram
Beef, New Zealand, imported, rump centre, separable lean and fat, raw
150.0 gram
Beef, variety meats and by-products, heart, cooked, simmered
80.0 gram
Beef, variety meats and by-products, thymus, raw
60.0 gram
Chicken, broilers or fryers, drumstick, rotisserie, original seasoning, meat only, cooked
120.0 gram
Chicken, broilers or fryers, dark meat, meat only, cooked, fried
100.0 gram
Wine, red
250.0 gram
Tomato, roma
300.0 gram
Cowpeas, common , mature seeds, raw
100.0 gram
Broadbeans , mature seeds, cooked, boiled, without salt
100.0 gram
Beans, french, mature seeds, cooked, boiled, without salt
80.0 gram
Chrysanthemum, garland, cooked, boiled, drained, with salt
120.0 gram
Acerola juice, raw
60.0 gram
Blueberries, canned, heavy syrup, solids and liquids
80.0 gram
Spices, paprika
3.0 gram
Salt, table
8.0 gram
Spices, pepper, black
3.0 gram
Nutrition Facts
Energy
3031.3 kilocalorie
Protein
232.0 gram
Mufa 14:1
0.2 gram
Mufa 15:1
0.0 gram
Mufa 16:1
3.5 gram
Mufa 17:1
0.0 gram
Mufa 20:1
0.3 gram
Mufa 22:1 C
0.0 gram
Mufa 24:1 C
0.0 gram
Oleic Acid (Omega-9)
63.5 gram
ALA (Alpha-Linolenic Acid, Omega-3)
0.2 gram
DHA (Docosahexaenoic Acid, Omega-3)
0.1 gram
EPA (Eicosapentaenoic Acid, Omega-3)
0.0 gram
EPA (Eicosapentaenoic Acid, Omega-3)
0.1 gram
Linoleic Acid (Omega-6)
1.3 gram
Pufa 18:3 N-6 C,c,c
0.0 gram
Pufa 18:4
0.0 gram
Pufa 20:2 N-6 C,c
0.0 gram
Pufa 20:3 N-3
0.0 gram
Pufa 20:3 N-6
0.0 gram
Pufa 20:4
0.5 gram
Pufa 22:5 N-3 (dpa)
0.1 gram
Pufa 2:4 N-6
0.0 gram
Palmitic Acid (C16:0)
21.3 gram
Sfa 10:0
0.0 gram
Sfa 12:0
0.1 gram
Sfa 13:0
0.0 gram
Sfa 14:0
1.0 gram
Sfa 15:0
0.0 gram
Sfa 17:0
0.5 gram
Sfa 20:0
0.0 gram
Sfa 22:0
0.0 gram
Sfa 24:0
0.0 gram
Sfa 4:0
0.0 gram
Sfa 6:0
0.0 gram
Sfa 8:0
0.0 gram
Stearic Acid (C18:0)
10.2 gram
Tfa 16:1 T
0.0 gram
Tfa 18:2 T,t
0.0 gram
Dietary Fiber
36.0 gram
Starch
0.0 gram
Lactose
0.0 gram
Maltose
0.0 gram
Sucrose
0.0 gram
Fructose
0.2 gram
Galactose
0.0 gram
Glucose
0.1 gram
Carotene, Alpha
20.8 microgram
Carotene, Beta
3715.4 microgram
Choline
456.0 milligram
Folate (Vitamin B9)
2803.1 microgram
Retinol
68.5 microgram
Vitamin A
5660.1 microgram
Vitamin B-12
17.7 microgram
Vitamin B-12, Added
0.0 microgram
Vitamin B-6
3.3 milligram
Vitamin B1 (Thiamin)
1.9 milligram
Vitamin B2 (Riboflavin)
3.0 milligram
Vitamin B3 (Niacin)
37.1 milligram
Vitamin B5 (Pantothenic Acid)
9.4 milligram
Vitamin B7 (Biotin)
1.4 microgram
Vitamin C
1083.6 milligram
Vitamin D
23.7 microgram
Vitamin E
20.0 milligram
Vitamin K
253.3 microgram
Vitamins And Other Components
0.0 gram
Calcium, Ca
531.1 milligram
Copper, Cu
2.8 milligram
Iron, Fe
37.2 milligram
Magnesium, Mg
537.1 milligram
Manganese, Mn
4.5 milligram
Phosphorus, P
2436.2 milligram
Potassium, K
5682.3 milligram
Selenium, Se
135.0 microgram
Sodium, Na
4369.1 milligram
Zinc, Zn
36.1 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
18.8 gram
Alcohol, Ethyl
26.5 gram
Amino Acids
0.0 gram
Arginine
13.7 gram
Ash
25.6 gram
Aspartic Acid
11.2 gram
Betaine
19.1 milligram
Caffeine
0.0 milligram
Carotene, Gamma
6.4 microgram
Cholesterol
863.9 milligram
Cis-lutein/zeaxanthin
0.0 microgram
Cryptoxanthin, Alpha
28.9 microgram
Cryptoxanthin, Beta
243.8 microgram
Cystine
1.3 gram
Fluoride, F
1.2 microgram
Folic Acid
0.0 microgram
Glutamic Acid
30.2 gram
Glycine
10.2 gram
Histidine
6.5 gram
Hydroxyproline
0.2 gram
Isoleucine
8.8 gram
Leucine
15.4 gram
Lipids
0.0 gram
Lutein
168.0 microgram
Lutein + Zeaxanthin
4986.6 microgram
Lycopene
8580.6 microgram
Lysine
16.2 gram
Methionine
5.4 gram
Nitrogen
0.3 gram
Oleic Acid (Omega-9)
0.3 gram
Phytosterols
8.0 milligram
Proline
8.2 gram
Proximates
0.0 gram
Serine
8.1 gram
Theobromine
0.0 milligram
Threonine
7.5 gram
Tocopherol, Beta
0.0 milligram
Tocopherol, Delta
0.0 milligram
Tocopherol, Gamma
0.5 milligram
Tocotrienol, Alpha
0.2 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.1 milligram
Tryptophan
2.2 gram
Tyrosine
6.7 gram
Valine
9.4 gram
Water
1472.7 gram
Zeaxanthin
0.0 microgram
0
Warm the olive oil in your heaviest pot over medium-high heat until it shimmers and the oil smells like it is ready to work. Add the frozen onions — do not worry that they are frozen, they will release their moisture and then begin to colour beautifully at the edges, about 4 minutes. You want that gentle caramelisation, it is the foundation of everything that follows. Stir in the garlic for just under a minute, fragrant but not a hint of bitterness.
1
Add the chuck eye beef, rump centre, beef heart, and thymus all at once and raise the heat a little. Let the proteins sear and get acquainted with the pot for about 5 minutes, stirring occasionally — you are not cooking them through yet, you are deepening their colour and coaxing out those savoury juices that will become your broth. The smell at this point should be serious and rich.
2
Pour in the red wine in one confident pour and listen for that sizzle — it is a good sound. Let it bubble hard for 2 minutes while you scrape up every caramelised bit from the bottom with a wooden spoon; those bits are flavour, do not leave them behind. When the sharp alcohol smell softens and the wine smells like itself again, add the chopped tomatoes and acerola juice and stir everything together well.
3
In go the cowpeas, broadbeans, french beans, and chrysanthemum greens. Season generously with paprika, salt, and black pepper — taste the broth and season it a little beyond where you think it should be, because the legumes will drink up both liquid and salt as they cook. Bring to a gentle simmer, then turn the heat to low and partially cover the pot, leaving a small gap for steam. Let it bubble quietly for 40 minutes, stirring every 10 minutes or so to make sure nothing is catching on the bottom.
4
After 40 minutes, nestle in the rotisserie drumstick and the fried dark meat chicken — these bring their own seasoning and a different texture to the pot, so stir gently to keep the pieces intact. Now add the canned blueberries with all their syrup. I know it sounds unlikely, but trust the process: the jammy sweetness and gentle acidity do something very beautiful to a wine-based broth. Simmer uncovered for another 20 minutes until the sauce has reduced slightly and the whole kitchen smells like a taverna on a winter Tuesday.
5
Taste carefully before you serve — the broth should feel rich and round, with the blueberry and tomato giving a quiet sweetness and the acerola keeping a thread of brightness underneath it all. Adjust salt and pepper as needed. Ladle into deep bowls and make sure every person gets a piece of each protein, a good spoonful of the legumes, and plenty of that sauce. Serve immediately, while it is still steaming — this dish does not wait.
Nutrition Insights
✓
Fat enhances Vitamin A absorption
This recipe includes a fat source, which helps your body absorb the fat-soluble Vitamin A.
Source: NIH ODS – Vitamin A fact sheet
✓
Fat enhances Vitamin D absorption
This recipe includes a fat source, which helps your body absorb the fat-soluble Vitamin D.
Source: NIH ODS – Vitamin D fact sheet
✓
Fat enhances Vitamin E absorption
This recipe includes a fat source, which helps your body absorb the fat-soluble Vitamin E.
Source: NIH ODS – Vitamin E fact sheet
✓
Fat enhances Vitamin K absorption
This recipe includes a fat source, which helps your body absorb the fat-soluble Vitamin K.
Source: NIH ODS – Vitamin K fact sheet
✓
Protects folate
Vitamin C protects folate from oxidative degradation during digestion, preserving more of it for absorption.
Source: Linus Pauling Institute – Folate
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