Lamb Stew With White Beans Recipe

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Ingredients:

Serving

4 lbs lamb shoulder , excess fat and sinew removed, cut into 1 1/2-inch cubes
1 1/2 cups orange juice
6 garlic cloves, minced
1 piece ginger, 4 inches long peeled and grated
1 cup fresh mint leaves, chopped
salt and pepper
2 tbsp olive oil , plus more if needed
2 tbsp all-purpose flour
3 cups beef stock
1 1/2 cups dried navy beans, rinsed and soaked overnight
8 carrots, peeled and cut into 1/2 inch slices
3 bay leaves
2 cinnamon sticks (3 inches each)
1 tbsp fresh oregano, chopped
1 star anise
2 tsp coriander seeds, crushed
1 tsp ground cumin
1 tsp lemon zest, grated
2 tbsp lemon juice
2 cups canned chopped tomatoes, drained and cut into small pieces
fresh flat leaf parsley, to garnish

Directions:

Toss the lamb with the orange juice, garlic, ginger, and mint in a large bowl. Let marinate, covered, in the fridge for 4 hours.
Dump the lamb into a colander set over a bowl to catch the marinade. Reserve the liquid. Dry the lamb very well with paper towels; if you don’t, the pieces will steam, not sear. Generously season the lamb with salt and pepper.
Heat the oil in a large pot over medium-high heat until very hot. Working in 3 or 4 batches, sear the lamb pieces, stirring occasionally, until browned, 8 to 10 minutes. Using a slotted spoon, transfer to a bowl. Return all the lamb to the pot, sprinkle with the flour, and stir to combine. Pour in the reserved marinade and the stock. Add the drained soaked beans (if using canned beans, add them in the next step), the carrots, bay leaves, cinnamon, oregano, star anise, coriander seeds, cumin, lemon zest, and lemon juice, cover, and bring to a boil. Reduce the heat to low and simmer for 11/4 hours, stirring occasionally.
Spoon in the tomatoes and the canned beans, if using. Continue simmering, uncovered if the stew is thin, until the lamb is tender and the beans are soft but still hold their shape, 15 to 20 minutes more. Toss out the bay leaves, cinnamon sticks, and star anise. Take a taste and season the stew with salt and pepper, if needed.
To serve, ladle into bowls and speckle with parsley.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	880.73 Kcal (3687 kJ)
Calories from fat	489.41 Kcal
		% Daily Value*
Total Fat	54.38g	84%
Cholesterol	170.1mg	57%
Sodium	328.02mg	14%
Potassium	1525.32mg	32%
Total Carbs	43.41g	14%
Sugars	10.74g	43%
Dietary Fiber	15.1g	60%
Protein	50.94g	102%
Vitamin C	44.4mg	74%
Vitamin A	2.1mg	70%
Iron	182.1mg	1012%
Calcium	208.7mg	21%

Amount Per 100 g
Calories	159.72 Kcal (669 kJ)
Calories from fat	88.75 Kcal
		% Daily Value*
Total Fat	9.86g	84%
Cholesterol	30.85mg	57%
Sodium	59.48mg	14%
Potassium	276.61mg	32%
Total Carbs	7.87g	14%
Sugars	1.95g	43%
Dietary Fiber	2.74g	60%
Protein	9.24g	102%
Vitamin C	8.1mg	74%
Vitamin A	0.4mg	70%
Iron	33mg	1012%
Calcium	37.9mg	21%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

21.3

Points
22

PointsPlus

Good Points

saturated fat free,
low sodium,
good source of fiber

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