Potjiekos (Meat & Low-Carb Vegetable Stew)
Traditional Potjie Stew
Yes, with a tweak: request no potatoes, carrots, pumpkin, butternut squash, or any other starchy vegetables. About 9g net carbs per serving, on the higher side for South African food, so watch the portion.
What it is
A slow-cooked stew prepared in a traditional three-legged cast-iron pot. Typically features tender meat (lamb, beef, or chicken) simmered with vegetables in a rich, flavorful broth.
Key ingredients
Lamb or beef stewing meat, onions, bell peppers, green beans, cabbage, celery, beef stock, spices (e.g., bay leaves, whole peppercorns), cooking oil/fat.
How to make it keto
CRITICAL: Request no potatoes, carrots, pumpkin, butternut squash, or any other starchy vegetables. Ensure no flour or starch thickeners are used in the broth. Ask for extra low-carb vegetables such as cabbage, green beans, spinach, or bell peppers. Served without rice or pap.
Watch out for
Potatoes, carrots, pumpkin, other root vegetables, flour/starch thickeners, potential hidden sugars in stock cubes/sauces, high-carb side dishes.
Macros are estimates for a typical serving and vary by restaurant. Confirm ingredients with staff, especially if you have allergies. Our ingredient lists are generated automatically and describe how a dish is typically made.
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