Mary'S Kanaka Stew
A hearty Hawaiian stew featuring tender beef, carrots, potatoes, and savory tomato sauce, perfect for satisfying meals with a touch of traditional island flavors.
Ingredients
Instructions
- Brown stew meat with a sprinkle of Hawaiian or rock salt.
- Add chopped onion and cook until translucent.
- Add carrots, potatoes, and tomato sauce to the pot.
- Pour in enough water to cover the ingredients.
- Add bay leaves to the stew.
- Bring to a boil, then reduce heat and let simmer for about an hour or until meat is tender.
- Adjust seasoning with salt, pepper, and Worcestershire sauce.
- Serve the stew with poi on the side.
- Sprinkle lightly salted chopped lipoa (seaweed) on top of each bowl for a Hawaiian touch.
Tips & Substitutions
For a richer flavor, consider browning the meat in batches to avoid steaming. If you don't have Hawaiian salt, kosher salt works well as a substitute. Feel free to add other vegetables, such as celery or bell peppers, for added texture and nutrition. If you prefer a thicker stew, you can mash some of the potatoes before serving.
Serving Suggestions
Serve the Kanaka Stew with traditional poi on the side for an authentic Hawaiian experience. This dish pairs beautifully with a light salad or steamed rice to balance the hearty flavors. For an extra touch, garnish each bowl with lightly salted chopped lipoa (seaweed) to enhance the dish's unique flavor profile.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm on the stovetop over medium heat, adding a splash of water if necessary to loosen the stew. Alternatively, you can microwave individual portions until heated through, stirring occasionally.
Nutrition & Diet Analysis (per serving)
Each serving of Mary'S Kanaka Stew contains roughly 1320 calories, with 19g protein, 181g carbohydrates, and 58g fat. It is an excellent source of potassium (87% of the Daily Value), vitamin C (67% of the Daily Value), and dietary fiber (58% of the Daily Value). Note that it is relatively high in sodium, at 2044mg per serving (89% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of meat for this stew?
Yes, you can substitute beef with pork or chicken, though cooking times may vary. If using chicken, consider using thighs for a more tender result. Make sure to adjust the cooking time to ensure the meat is tender and flavorful.
How can I make this recipe vegetarian?
To create a vegetarian version, replace the stew meat with hearty vegetables like mushrooms or jackfruit, and use vegetable broth instead of water. You can also add beans or lentils for protein, making this a satisfying plant-based option. Browse more vegan recipes for inspiration.
What can I add to enhance the flavor of the stew?
Consider adding fresh herbs like thyme or bay leaves during cooking for depth of flavor. A splash of soy sauce or a bit of smoked paprika can also enhance the umami profile. Experiment with spices to suit your taste, but be mindful not to overpower the dish's natural flavors.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).