Liver, along with other organ meats, has been a prominent and valued part of traditional diets in many cultures around the world. The emphasis on utilizing the entire animal and valuing organ meats for their nutritional content has been a common theme across many cultures throughout history. Although, it's pretty uncommon in most Western diets. Now, if the idea of eating liver is new, foreign, or repulsive to you... you're not alone. If you're not used to eating liver or dislike the taste, it can easily be "hidden" in recipes that use ground meat. This stew recipe is an example of one way to mask it!
But I will be honest... it is still an acquired taste and I'll likely continue to find more recipes and ways to get liver into my own diet, but I wanted to share with you guys anyways :)
Liver is the single richest source of iron. The iron found in liver, called heme iron, is very well absorbed and does not cause any side effects like constipation common to iron supplementation.
It's also one of the richest food sources of folate and vitamin B12, both key to maintaining healthy red blood cells. Folic acid, which is the synthetic form of folate found in supplements or added to fortified foods, is unable to be used by up to 60% of the population due to a common genetic variation in an enzyme called MTHFR. Obtaining the natural form of folate from liver, eliminates this problem.
Ounce per ounce, liver contains up to 200x more vitamin B12 than muscle meat, such as chicken breast or steak.
Liver is also incredibly rich in fat-soluble vitamins, including vitamins A, D, E + K. Hence, why it's nicknamed, nature's multivitamin.
1 lb Lean Ground Beef
6 ozs Beef Liver (ground or finely chopped)
1/2 Yellow Onion (large, grated)
4 Garlic (clove, large, chopped)
1/4 cup Cilantro (leaves and stems chopped separately, divided)
1 1/4 pints Bone Broth
1 Carrot (large, sliced)
1 Sweet Potato (large, grated)
1 tbsp Ginger (fresh, minced)
1 tsp Sea Salt
Step 1: Combine the meats.
Turn the pressure cooker to "sauté" mode. Once hot, add the ground beef and liver. Sauté for five to seven minutes, breaking up the meat until the beef is no longer pink.
Step 2: Saute the flavors.
Stir in the onion, garlic, and cilantro stems. Sauté for four minutes.
Step 3: Complete the base.
Add the broth, carrot, sweet potatoes, ginger, and sea salt
Step 4: Press + go!
Close the lid of the pressure cooker and set to “sealing”. Press manual/pressure cooker and cook for 15 minutes on high pressure.
Once it is done, allow the pressure to release naturally for five minutes, and then release any remaining pressure manually. Remove the lid carefully.
Step 5: Enjoy!
Divide evenly between bowls and garnish with cilantro leaves.
Leftovers Refrigerate in an airtight container for up to four days.
Freeze individual portions for up to three months.
Serving Size One serving is approximately two cups.
More Flavor Add cinnamon, turmeric, lime juice and/or dried oregano.
Add your favorite vegetables.
Additional Toppings Green onions, avocado slices, and coconut yogurt.