Harissa lamb stew with root vegetables

Marinated in harissa paste and lemon, this succulent and spicy, lamb and root vegetables recipe is a real feast - you get all of your 5-a-day and it is high in iron too.

Serves: 4

Time to make: 1 hr

Hands-on time: 20 mins

Ingredients

More weights & measures

2 tablespoons lemon juice
2 tablespoons harissa paste (see tip)
600g lean lamb leg steaks, cut into bite-sized pieces
spray oil
1 red onion, cut into thin wedges
2 carrots, peeled, cut into 2cm-thick slices
5 parsnips, peeled, cut into 2cm-thick slices
2 cloves garlic, finely chopped
400g can no-added-salt chopped tomatoes
½ cup reduced-salt chicken stock
cracked black pepper
2 cups baby spinach or chopped silver beet
⅓ cup fresh coriandercilantroX
2 wholemeal pita breads, halved, warmed, to serve
½ cup low-fat Greek-style yoghurt, to serve
lemon wedges, to serve

Instructions

Stay Awake

In a large bowl, combine lemon juice and harissa. Add lamb and toss to coat. Set aside to marinate for 10 minutes.
Spray a large heavy-based frying pan with oil and set over medium-high heat. Add lamb and harissa mix and cook, tossing, until lamb is evenly browned. Transfer lamb and pan juices to a plate and set aside.
Spray pan again with olive oil and return to heat. Add onion, carrots, parsnips and garlic and cook, stirring often, for 4–5 minutes, or until vegetables are heated through. Add tomatoes, stock, and lamb and pan juices. Cover and bring to the boil. Reduce heat, cover and simmer, stirring occasionally, for 25-30 minutes, or until veges are tender. Season with cracked black pepper.
Stir through spinach and scatter with coriander. Serve stew with warmed pita breads, yoghurt and lemon wedges.

HFG tip

Harissa is a North African spice mix that adds heat and aroma. If you can’t find harissa paste, mix harissa powder with a little bit of water instead.

Nutrition Info (per serve)

Calories 528 cal

Kilojoules 2210 kJ

Protein 43 g

Total fat 12 g

Saturated fat 4 g

Carbohydrates 55 g

Sugar 24 g

Dietary fibre 16 g

Sodium 420 mg

Calcium 23 mg

Iron 5.5 mg

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.