Aromatic lamb stew
Serves: 4
Time to make: 6 hrs 25 mins
Hands-on time: 25 mins
Total cost: $19.00 / $4.75 per serve
(at time of publication)
Ingredients
- 400g lamb, diced
- 1 teaspoon ground cinnamon
- 1 teaspoon ground turmeric
- spray oil
- 2 onions, finely chopped
- 3 cups diced vegetables such as carrots, potatoes
- ¼ cup tomato paste
- 2 cups salt-reduced liquid chicken stock made with
- 2 cups boiling water mixed with 2 teaspoons salt-reduced chicken stock powder
- 1 ½ cups tomato passata
- 2 cups chopped uncooked rhubarb
- ¼ cup chopped dates
- 1 teaspoon sugar
- 3 tablespoons chopped fresh mint, plus extra, to garnish
- 1 ½ cups couscous
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Instructions
1 Turn slow cooker on to low. Toss lamb in cinnamon and turmeric. Heat a non-stick pan with oil spray and cook in batches to brown evenly. Once all browned return to pan with onions and cook for a few minutes.
2 Add lamb and onions to slow cooker with the remaining vegetables, tomato paste, stock and passata. Stir well. Cook on low for 4 hours.
3 Add rhubarb, dates and sugar. Mix well and cook for 2 more hours. Stir in mint. Season to taste.
4 Place couscous in a bowl and add 1 1/2 cups boiling water. Leave to stand for 5 minutes. Fluff couscous and serve with lamb stew and garnish with mint.
Variations
Make it gluten free: Check spices, tomato paste, stock and passata are gluten free. Serve with brown rice instead of couscous.
HFG tip
There is no need to thicken this stew as the rhubarb does the job and gives this dish great depth.
Nutrition Info (per serve)
-
Calories 516cal
-
Kilojoules 2160kJ
-
Protein 36g
-
Total fat 9g
-
–Saturated fat 3g
-
Carbohydrates 75g
-
–Sugars 23g
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Dietary fibre 13g
-
Sodium 510mg
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Calcium 190mg
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Iron 6.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
