Is stew healthy? 

1. Go for lean proteins

Many people tend to use meat as the base of their stew. However, some types of meat like beef, lamb and pork can be high in saturated fat, which can raise your cholesterol levels. To reduce the amount of fat, go for leaner meats like goat, chicken and turkey breast.

You can also cut off some of the fat or go for leaner cuts when doing your food shop. Removing the skin on your chicken and turkey also helps to reduce the fat content.

Another way to reduce the saturated fat in your healthy stew is to choose alternative protein sources such as fish and plant-based options like beans, dahl, red lentils and peas.

Oily fish such as salmon and mackerel are good sources of omega-3 fatty acids which help to maintain healthy cholesterol levels.

Beans, lentils, and peas are good sources of protein, fibre, and other vitamins and minerals such as magnesium and potassium which are linked to lower blood pressure. You could even mix many types together, as is done in the traditional Ghanaian Red Red, a stew made with black-eyed peas or the classic Jamaican gungo pea soup.

• Try our brown chicken stew recipe.

2. Choose healthier sides

Stews are often served with foods such as white rice, yam or pounded yam, roti, cassava, and potatoes. While these foods are delicious and even contain some nutrients, they are not very rich in fibre, which is essential for your gut health and maintaining healthy cholesterol levels.

Higher fibre alternatives you can try include brown rice, millet swallow (sticky dough made with millet flour), ofada rice (a type of brown rice eaten in some parts of West Africa), wholemeal roti, wholemeal pita, quinoa, and bulgar.

A side of steamed mixed vegetables or salad is another way to boost the fibre in your meal. It does not have to be complicated, simply mix leafy greens like lettuce, tomatoes, cucumber, and onions with a healthy dressing to make one.

3. Bulk up with the veggies

Vegetables are always a healthy addition to any meal, including stews. They not only make the stew healthier but also give it extra texture and flavour.

Feel free to experiment with a range of vegetables in your healthy stew recipe, even multiple at the same time. Some options you can try include carrots, callaloo, okra, spinach, pumpkin, chayote, turnips, celery, broccoli, green beans, and corn.

A great hack for saving time and some money is using a bag of mixed frozen vegetables. They taste just as good and are just as nutritious as the fresh ones.

4. Watch that oil

Browning the meat when making a stew gives it a richer flavour but can also increase the fat content, especially if it is deep-fried. Instead of deep frying your beef, chicken, lamb or goat, roast it or shallow fry it in a teaspoon of oil.

You can also try rendering the fat that is already on the meat. Do this by adding it to a pan on low heat. Give it some time to release the fat. The fat might be enough to brown the meat without needing more oil.

Some people even choose to steam instead, which requires no extra oil.

Where possible, roasting or steaming are better options than frying

It is just as important to use the right type of oil when cooking your stew. Instead of regularly using popular options like palm oil and coconut oil, try using olive oil or vegetable oil which are lower in saturated fat.

If you prefer the taste or colour that palm oil brings, adding tomato puree to vegetable oil like rapeseed or olive oil alongside fresh herbs and spices can give you a similar flavour. However, it is still worth noting that a little goes a long way and we should only consume a small amount of oil.

5. Cut back on salt

Eating too much salt increases your risk of heart and circulatory conditions, especially high blood pressure. Be mindful of how much salt you are adding when making your stew.

If using salted meat or fish, give it a rinse under running water to wash off some of the salt.

In addition, most stock cubes and liquid seasonings like soy sauce are also high in salt. Using herbs like parsley, thyme, and coriander or umami-rich ingredients like mushrooms adds flavour to food, reducing the need for using too much salt.

When serving, try squeezing lemon or lime juice onto your stew instead of adding salt. You might realise it tastes just as good.

6. Check your liquids

Your cooking liquid matters too. Some of the popular liquids include stock, wine, and clam juice.

Wine adds calories and alcohol to your stew and clam juice might be high in salt. Try making your own stock at home by boiling vegetables, meat or fish bones with spices and herbs.

While cooking liquids are all very flavourful, you might find that using water gets the job done. You could replace the lost flavour during your cooking process with more herbs and spices like turmeric, coriander, parsley, cayenne pepper, basil, ginger and garlic.

If the change is too much for you, use a half and half mixture of water and your preferred cooking liquid. 

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