Lamb Stew with Quinoa
Total time: 6 hours
Serves 5
10.0 grams of fibre per serving
This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.
INGREDIENTS
350g - Lamb shoulder, boneless, cut into 1-inch chunks
1 tb - Olive oil
2 tsp - ground cumin
½ tb - ground coriander
⅛ tsp - Cayenne pepper
⅛ tsp - Salt
⅛ tsp - Freshly ground pepper, to taste
1 - Onion, peeled, chopped
¼ cup - tomato paste
2 cups - Water
2 cloves - garlic
1 can - chickpeas, drained, rinsed
⅓ cup - Olives, black
1 - Yellow Sweet potato, peeled, sliced into cubes
For the Quinoa
1 ⅔ cups - Quinoa, dry
3 ⅓ cups - Water
UTENSILS
Mixing bowl, Cooking pot with lid, Chopping board, Knife
INSTRUCTIONS
1. Wash the lamb and dry it with a paper towel.
2. In a mixing bowl, mix the cumin, coriander, cayenne pepper and ground pepper together. Rub the seasoning mix onto the lamb.
3. Heat oil in a cooking pot, add the seasoned lamb and sear all sides of the lamb until its color turns brown.
4. Remove the lamb from the cooking pot and set aside.
5. Using the same cooking pot, sweat the garlic and onion with a pinch of salt until light golden brown in color.
6. Add the lamb and tomato paste and stir for 2 minutes.
7. Mix in the yellow sweet potato, olives and water. Making sure that the water covers the lamb by two inches.
8. Cover and cook for 3 to 3 ½ hours on high or 5 ½ to 6 hours on low.
9. Check to see that the lamb is cooked and tender before adding the chickpeas. Stir again and cover. Simmer for 2 more minutes. Remove from the heat and set aside.
10. Rinse the quinoa under running water for 30 seconds then drain well.
11. Put the washed quinoa in a cooking pot and add water. Boil over medium heat then decrease the heat to maintain a gentle simmer. Cook until the quinoa has absorbed all the water.
12. Remove the pot from the heat, cover and let the quinoa steam for 5 minutes.
13. Remove the lid and fluff the quinoa with a fork. 14. Scoop a cup of cooked quinoa and top with the lamb stew. Serve hot.
NUTRITION INFORMATION (PER SERVING)
1 serving = about 285g
Energy (kcal)
556.0
Carbs (g)
61.8
Proteins (g)
25.5
Fats (g)
23.7
Fibre (g)
10.0