Turkey Stew with Cabbage, Carrot, and Arugula
In this Turkey Stew with Cabbage, Carrot and Arugula recipe, we are using simple pantry ingredients to create a comforting and delicious dish. Tender pieces of turkey meat cooked in a flavorful marinade blend, and then mixed with delicious and earthy flavors of tender cabbage, crunchy carrots and the peppery taste of arugula. The perfect comforting stew that your whole family will love!
Noubess Jerk Seasoning is a salt-free seasoning that gives you the advantage of creating sodium-free meals or low-sodium meals. Making a meat and vegetable stew with turkey meat is a great way to create a diversified meal plan. Beef stew is one of the most common comfort meals. How about mixing things a bit? Start adding turkey meat to your vegetable stews.
The taste of the stew also depends on the seasoning blend you have available. You can use our Haitian Green seasoning or Epis mixture with Maggie cubes or chicken bouillon, or if you are looking for a more exotic taste, how about one of the seasoning blend from Noubess.
Vegetables such as cabbage and carrots are not expensive. Arugula can be expensive but if you shop around, I am sure you will find a 6 or 9oz bag that will not hinder your food budget. Cabbage and carrots are very common in Caribbean-style stews. It is not uncommon to find this type of stew made with beef, chicken, turkey, pork, and even smoked meat. It is all about creating meals that are filling and budget-friendly.
What ingredients are in Turkey Stew with Cabbage, Carrot and Arugula:
- Turkey meat pieces: dark or white meat or a mixture of both.
- Haitian Green Seasoning Blend, or Epis: this mixture is perfect for marinating all types of meat.
- Noubess Jerk Seasoning, Salt-Free: get this at noubess.com and it salt-free.
- Paprika, regular or smoked is fine. This is for more color for the meat.
- Lemon juice: all stews need some acidity. The lemon juice will help tenderize the meat while cooking.
- Olive Oil: always use a good brand.
- Salt and pepper: this is to taste. It is up to you to add salt since the Noubess Jerk Seasoning does not contain any salt.
- Cabbage: crunchy and a bit bitter, but the taste of the lemon and seasoning will cut down on the bitterness.
- Carrots: sweet and crunchy and add color to the stew.
- Arugula: the taste is slightly spicy and peppery. This ingredient is optional and can be substituted with spinach, or watercress.
- Onion: peppery and sweet at time, a must ingredient for stews.
- Fresh Tomatoes: you can choose to use tomato paste instead. I add fresh tomatoes for flavorful and mostly color. Or you can also use can tomatoes, whole or petite diced.
On a side note, turkey pieces are cut-up turkey parts sold separately. You may find cut-up turkey legs and wings and even necks.
There are two (2) methods for cooking turkey meat before adding them to the vegetables. Let’s go through how to prepare and cook the turkey pieces.
To prepare and cook the turkey:
- clean and wash the turkey pieces your preferred way. (Rinse with water, or use lemon or vinegar to clean the meat)
- Rinse and pat dry with paper towels. Place the meat into a bowl.
- Prepare the seasoning by mixing the epis, jerk seasoning, lemon juice, oil, salt, and pepper in a small bowl.
- Pour the seasoning mixture on the meat and massage gently, ensuring all the pieces are covered. Let the meat marinate overnight or for about 30 minutes or more if you have time.
- Place the turkey and the marinade in a dutch oven preferably. If you don’t have a dutch oven, ensure that your pan has a heavy bottom or a nonstick pan with a tight lid.
- Bring the mixture to a boil and cook halfway under low to medium heat, making sure that you stir the mixture occasionally. If you need to add water, add about ½ to 1 cup at a time. Always add hot water.
Method 1
When the meat is halway cooked, reserve the broth or cooking liquid and do the following:
- Roast the pieces on a prepared baking sheet under the broiler in the oven for a few minutes so they can get some color.
- Follow the instructions below for adding the vegetables.
Method 2
- fry the pieces in vegetable oil until golden brown
- Follow the instructions below for adding the vegetables.
Cooking the meat with the vegetables.
- With the cooking liquid still in the pot, add either the diced tomatoes. Cook on low heat. Add more oil if necessary. Keep stirring until the juice is released from the tomatoes and the liquid turned into a reddish color.
- if you choose not to fry or roast, follow this step: Add the turkey pieces, let them cook, and gain a reddish-brown color in the homemade tomato sauce. Alternatively, you can use marinara sauce.
- If using tomato paste, add oil to a skillet. Add the tomato paste and cook it with the oil while stirring so it can create an oily tomato mixture. Add the turkey pieces and mix well—Cook for about 3 – 4 minutes, stirring gently so the pieces can turn reddish-brown.
Adding the vegetables:
- Add the cabbage, arugula, and carrot to the Dutch Oven pot containing the cooking liquid. Bring to a boil and season to taste.
- Add the meat and onion, and stir to incorporate all the ingredients. Season to taste.
- Continue cooking for 5 – 7 minutes on low heat until all the flavors have blended.
- Ensure the meat is thoroughly cooked and the vegetables are cooked and still crunchy.
- Season to taste again if necessary. You may want to add a little bit of lemon juice or olive oil at that point if necessary. Cook for another 3 – 5 minutes.
- Stir and remove from the stovetop.
- Serve with your choice of grains (rice, quinoa, bulgur wheat, corn, farro, or millet)
Always adjust the seasoning throughout the cooking time. This will assure that the dish retains its flavors.
Notes and tips for Turkey Stew with Cabbage, Carrot, and Arugula
- Substitute arugula with spinach or watercress.
- Purchase already cutup turkey pieces for the stew.
- to roast the turkey, do not add the sauce to the pan. Use a baking pan with a wire rack insert. This is a great way for roasting meat. If you do not have a baking sheet with a rack, a regular pan will do. Make sure you turn the meat halfway through roasting.
- Every oven is different. Roasting time under the broiler will vary.
- You can use storebought marinara sauce or storebought tomato and basil sauce if you do not have tomato paste or fresh tomatoes.
Turkey Stew with Cabbage, Carrot, and Arugula
A comforting and delicious stew the whole family will enjoy!
Ingredients
- 3 pounds turkey meat pieces: dark or white meat or a mixture of both.
- 3 tbsp Haitian Green Seasoning Blend or Epis
- 2 tbsp Noubess Jerk Seasoning Salt-Free
- 1 tsp paprika or smoked paprika
- ¼ cup lemon juice
- ¼ cup olive oil
- 1 tsp salt or more to taste
- 1 small cabbage head or about 3 – 4 cups shredded cabbage
- 2 carrots sliced
- 1 cup of diced tomatoes or 1 can – 14.4 oz petite diced tomatoes
- 5 oz baby arugula
- 1 large onion sliced or julienne
Instructions
To prepare and cook the turkey:
- Clean and wash the turkey pieces your preferred way. (Rinse with water, or use lemon or vinegar to clean the meat)
- Rinse and pat dry with paper towels. Place the meat into a bowl.
- Prepare the seasoning by mixing the epis, jerk seasoning, lemon juice, oil, salt, and pepper in a small bowl.
- Pour the seasoning mixture on the meat and massage gently, ensuring all the pieces are covered. Let the meat marinate overnight or for about 30 minutes or more if you have time.
- Place the turkey and the marinade in a dutch oven preferably. If you don’t have a dutch oven, ensure that your pan has a heavy bottom or a nonstick pan with a tight lid.
- Bring the mixture to a boil and cook halfway under low to medium heat, making sure that you stir the mixture occasionally. If you need to add water, add about ½ to 1 cup at a time. Always add hot water.
Method # 1
- When the meat is halfway cooked, reserve the broth or cooking liquid and do the following:
- Roast the pieces on a prepared baking sheet under the broiler in the oven for a few minutes to get some color.
- Follow the instructions below for adding the vegetables.
Method #2
- Fry the pieces in vegetable oil until golden brown
- Follow the instructions below for adding the vegetables.
Cooking the meat with the vegetables.
- With the cooking liquid still in the pot, add either the diced tomatoes. Cook on low heat. Add more oil if necessary. Keep stirring until the juice is released from the tomatoes and the liquid turned into a reddish color.
- If using tomato paste, add oil to a skillet. Add the tomato paste and cook it with the oil while stirring so it can create an oily tomato mixture. Add the turkey pieces and mix well—Cook for about 3 – 4 minutes, stirring gently so the pieces can turn reddish-brown.
Adding the vegetables
- Add the cabbage, arugula, and carrot to the Dutch Oven pot containing the cooking liquid. Bring to a boil and season to taste.
- Add the meat and onion, and stir to incorporate all the ingredients. Season to taste.
- Continue cooking for 5 – 7 minutes on low heat until all the flavors have blended.
- Ensure the meat is thoroughly cooked and the vegetables are cooked and still crunchy.
- Season to taste again if necessary. You may want to add a little bit of lemon juice or olive oil at that point if necessary. Cook for another 3 – 5 minutes.
- Stir and remove from the stovetop.
- Serve with your choice of grains (rice, quinoa, bulgur wheat, corn, farro, or millet)
- Always adjust the seasoning throughout the cooking time. This will assure that the dish retains its flavors.
if you choose not to fry or roast, follow this step: and follow the steps to add the vegeables above.
- Add the turkey pieces, let them cook, and gain a reddish-brown color in the homemade tomato sauce. Alternatively, you can use marinara sauce.
Notes
- Substitute arugula with spinach or watercress.
- Purchase already cut-up turkey pieces for the stew. to roast the turkey, do not add the sauce to the pan.
- Use a baking pan with a wire rack insert. This is a great way for roasting meat. If you do not have a baking sheet with a rack, a regular pan will do. Make sure you turn the meat halfway through roasting.
- Every oven is different. Roasting time under the broiler will vary.
- You can use store-bought marinara sauce or store-bought tomato and basil sauce if you do not have tomato paste or fresh tomatoes.
Nutrition
Calories: 409kcalCarbohydrates: 17gProtein: 55gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 1gCholesterol: 152mgSodium: 757mgPotassium: 1106mgFiber: 6gSugar: 9gVitamin A: 4426IUVitamin C: 69mgCalcium: 150mgIron: 4mg
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.
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Nutrition info is automatically generated and provided as a courtesy and as an estimate only.
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