Chankonabe – “Sumo Stew”- CrossFit Series

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Sam Dancer is back in the kitchen with Nick Massie, and this time they’re preparing Sumo Stew or “Chankonabe.” This hearty soup full of colorful veggies, ground turkey meatballs and fresh cod is the favorite meal of a world-champion sumo wrestler.

Chankonabe – “Sumo Stew”

Ingredient List for the meatballs:

  • 2 pounds ground turkey (93/7)
  • 3 eggs
  • 1/2 cup fresh ginger, minced
  • Top half of two bunches of Scallions, minced
  • 1 1/2 tablespoons kosher salt
  • 1 tablespoon black pepper

Preparation Instructions for the meatballs:

  1. In a large mixing bowl, thoroughly combine all ingredients.
  2. Transfer to a gallon Ziploc bag and cut a small hole in one of the corners (think pastry bag) for squeezing meat mixture into stew.

Ingredient List for the stew:

  • 2 pounds cod, diced into 1” cubes
  • 1 batch Ginger-Scallion meatball mixture (see below)
  • 1 tablespoon olive oil
  • 10 cloves fresh garlic, minced
  • 1 head green cabbage, chiffonade
  • 6 large carrots, peeled and Asian Bias Cut (ABC)
  • 2 large yellow onions, julienned
  • 2 red bell peppers, julienned
  • 1 pound mushrooms, quartered
  • 2 bags bean sprouts, rinsed
  • 1 bunch rainbow chard, rinsed and roughly chopped
  • Lower half of two bunches of scallions, cut into 1” sections (see meatball recipe for use of tops)
  • 1 1/2 gallons water
  • Kosher salt, to taste
  • Black pepper, to taste

Preparation Instructions for the stew:

  1. Heat olive oil in a large stock pot over medium-high heat. 
  2. Add garlic and stir until toasted, then add carrots, onions, red bell peppers and a pinch of kosher salt. Cook for five minutes, stirring occasionally.
  3. Add cabbage and mushrooms and another pinch of salt. Cook for three minutes.
  4. Add water and bring stew to a simmer.
  5. Add scallions and rainbow chard.
  6. Add meatball mixture to soup either by rolling meatballs with your hands or by squeezing mixture from the bag and cutting it with a knife as it comes out (as seen in video). Stir occasionally throughout this process.
  7. Season cod with salt and pepper and add to the pot. Stir to distribute evenly throughout the stew, the cod will cook almost instantly.
  8. Cut the heat and season one final time to your liking.
  9. Distribute bean sprouts evenly into 16 quart-size portion cups/containers.
  10. Divide stew evenly among the portion cups, doing your best to distribute the cod and turkey meatballs evenly into each container.
  11. Refrigerate for up to 4 days or freeze for up to 6 months.
  12. Enjoy!

“Keep It Paleo!”

 

Macro Information (per portion), Yields 16 portions:

Protein: 27g

Carbohydrate: 18g

Fat: 6g

 

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