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Name: Κατσαρόλα της Γειτονιάς — My Neighbourhood One-Pot with Mixed Proteins and Legumes
Prep time: 20 min
Cook time: 90 min
Yield: 6 servings
Ingredients: 60 gram Olive oil; 150 gram Onions, frozen, chopped, unprepared; 40 gram Garlic, raw; 200 gram Beef, New Zealand, imported, chuck eye roll, separable lean and fat, cooked, braised; 150 gram Beef, New Zealand, imported, rump centre, separable lean and fat, raw; 80 gram Beef, variety meats and by-products, heart, cooked, simmered; 60 gram Beef, variety meats and by-products, thymus, raw; 120 gram Chicken, broilers or fryers, drumstick, rotisserie, original seasoning, meat only, cooked; 100 gram Chicken, broilers or fryers, dark meat, meat only, cooked, fried; 250 gram Wine, red; 300 gram Tomato, roma; 100 gram Cowpeas, common , mature seeds, raw; 100 gram Broadbeans , mature seeds, cooked, boiled, without salt; 80 gram Beans, french, mature seeds, cooked, boiled, without salt; 120 gram Chrysanthemum, garland, cooked, boiled, drained, with salt; 60 gram Acerola juice, raw; 80 gram Blueberries, canned, heavy syrup, solids and liquids; 3 gram Spices, paprika; 8 gram Salt, table; 3 gram Spices, pepper, black

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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

5 recipes

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

Total Fat

139.9 gram

Monounsaturated Fat

67.6 gram

Myristoleic acid (C14:1)

0.2 gram

Pentadecenoic acid (C15:1)

0.0 gram

Palmitoleic acid (C16:1, Omega-7)

3.5 gram

Heptadecenoic acid (C17:1)

0.0 gram

Gondoic acid (C20:1, Omega-9)

0.3 gram

Erucic acid (C22:1, Omega-9)

0.0 gram

Nervonic acid (C24:1, Omega-9)

0.0 gram

Oleic acid (C18:1, Omega-9)

63.5 gram

Polyunsaturated Fat

15.9 gram

Alpha-Linolenic acid (ALA) (C18:3, Omega-3)

0.2 gram

Docosahexaenoic acid (DHA) (C22:6, Omega-3)

0.1 gram

Eicosapentaenoic acid (EPA) (C20:5, Omega-3)

0.0 gram

Pufa 2:5 N-3 (epa)

0.1 gram

Linoleic acid (C18:2, Omega-6)

1.3 gram

Gamma-Linolenic acid (GLA) (C18:3, Omega-6)

0.0 gram

Stearidonic acid (SDA) (C18:4, Omega-3)

0.0 gram

Eicosadienoic acid (C20:2, Omega-6)

0.0 gram

Eicosatrienoic acid (ETE) (C20:3, Omega-3)

0.0 gram

Dihomo-gamma-linolenic acid (DGLA) (C20:3, Omega-6)

0.0 gram

Arachidonic acid (ARA) (C20:4, Omega-6)

0.5 gram

Docosapentaenoic acid (DPA) (C22:5, Omega-3)

0.1 gram

Pufa 2:4 N-6

0.0 gram

Saturated Fat

34.0 gram

Palmitic acid (C16:0)

21.3 gram

Capric acid (C10:0)

0.0 gram

Lauric acid (C12:0)

0.1 gram

Tridecylic acid (C13:0)

0.0 gram

Myristic acid (C14:0)

1.0 gram

Pentadecylic acid (C15:0)

0.0 gram

Margaric acid (C17:0)

0.5 gram

Arachidic acid (C20:0)

0.0 gram

Behenic acid (C22:0)

0.0 gram

Lignoceric acid (C24:0)

0.0 gram

Butyric acid (C4:0)

0.0 gram

Caproic acid (C6:0)

0.0 gram

Caprylic acid (C8:0)

0.0 gram

Stearic acid (C18:0)

10.2 gram

Trans Fat

1.1 gram

Palmitelaidic acid (C16:1)

0.0 gram

Linolelaidic acid (C18:2)

0.0 gram

Carbohydrates

172.3 gram

Complex Carbohydrates

36.0 g

Dietary Fiber

36.0 gram

Starch

0.0 gram

Total Sugars

32.5 gram

Disaccharides

0.0 g

Lactose

0.0 gram

Maltose

0.0 gram

Sucrose

0.0 gram

Monosaccharides

0.3 g

Fructose

0.2 gram

Galactose

0.0 gram

Glucose

0.1 gram

Vitamins

14178.3 mg

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

Minerals

13771.4 mg

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

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.

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.

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.

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.

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.

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.

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