Lamb and cannellini soup

Serves: 4

Time to make: 8 hrs 15 mins

Total cost: $13.00 / $3.25 per serve

(at time of publication)

Ingredients

1 onion, finely sliced
cooking oil spray
1 lamb shank
1 carrot, scrubbed, sliced
2 stalks celery, sliced
1 red capsicum, chargrilled, chopped
2 tablespoons tomato paste*
1 teaspoon sugar
400g can Italian tomatoes with herbs*
1 cup red wine
2 cups salt-reduced chicken stock*
2 cups water
400g can cannellini beans, drained, rinsed
2 cups spinach
1 pinch of salt
1 teaspoon black pepper
*NOTE: Ingredients with an asterisk (*) indicate that although this ingredient is usually gluten-free, it's wise to check the label to be sure as product ingredients can vary and formulations can change.

Instructions

1 Brown onion in a little oil spray in a non-stick pan. Place in a slow cooker.

2 Brown lamb shank in a little oil spray and place in slow cooker with the remaining ingredients except beans, spinach and seasoning. Mix well. Cook on low for 7 hours.

3 Stir in beans and spinach and cook for 1 more hour. Remove shank from soup. Cool slightly and shred lamb. Return to soup. Season and serve.

Nutrition Info (per serve)

Kilojoules 1130kJ

Calories 269cal

Protein 21g

Total fat 7g

–Saturated fat 1g

Carbohydrates 25g

–Sugars 13g

Dietary fibre 7g

Sodium 690mg

Calcium 110mg

Iron 3mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.