Middle Eastern · Dinner
Seven Vegetable Stew (High-Protein)
A one-pot Middle Eastern lamb stew braised with seven vegetables, chickpeas, and warm spices including cinnamon and cumin, served over couscous. Lamb shoulder and extra chickpeas deliver substantial protein while vegetables provide fibre and minerals.
$6
20 minsPrep
75 minsCook
95 minsTotal
MediumLevel
Nutrition per serving
706Calories
52.3gProtein
31.4gFat
54.8gCarbs
11.8gSugar
11.6gFiber
1145mgSodium
170mgChol
10.9gSat Fat
1680mgPotassium
145mgCalcium
7.2mgIron
2.4mcgVitamin B12
28mgVitamin C
protein-rich
high-fiber
gluten-free-adaptable
high-protein
Instructions
1
Prep
Peel and cut the carrot, turnip, pumpkin, and zucchini into similar-sized chunks; slice the onion and mince the garlic; chop the cilantro.
2
Sear
Heat olive oil in a pot over medium-high heat and brown the lamb on all sides for 6 minutes until deeply crusted, working in batches.
3
Sauté
Add onion and garlic to the pot and cook over medium heat for 3 minutes, stirring, until soft and translucent.
4
Braise
Add the canned tomato, tomato paste, chicken stock, bay leaf, cinnamon, cumin, turmeric, and saffron; bring to a boil, then reduce to low, cover, and simmer for 45 minutes until the lamb is fork-tender.
5
Simmer
Add the carrot, turnip, and pumpkin; simmer uncovered over medium-low heat for 15 minutes until tender when pierced with a knife.
6
Finish
Stir in the zucchini and chickpeas; simmer for 8 minutes until zucchini softens but holds its shape. Season with salt and pepper; stir in half the cilantro and remove the bay leaf.
7
Plate
Spoon the couscous into a shallow bowl, ladle the stew over the top, and scatter with remaining cilantro.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz369g lamb shoulder
- 7 oz100g, about two-thirds of a 15 oz can chickpeas, cooked
- 2 tbsp2 tbsp olive oil
- 11 onion
- 4 cloves4 cloves garlic
- 22 small carrot
- 11 small turnip
- 5 oz140g pumpkin
- 11 small zucchini
- 3.6 oz50g, about a third of a 14.5 oz can canned tomato
- 2 tbsp2 tbsp tomato paste
- 1 1/2 cup360ml chicken stock
- 1 tsp1 tsp cinnamon-ground
- 1 tsp1 tsp cumin-ground
- 1/2 tsp1/2 tsp turmeric-ground
- 2 pinch2 pinch saffron threads
- 22 bay leaf
- 1/2 tsp1/2 tsp black pepper
- 1 tsp1 tsp salt
- 4 tbsp4 tbsp cilantro
- 2/3 cup130g couscous-cooked
