French · Dinner
Lamb and Vegetable Stew (High-Protein)
A single-serving French country stew of braised lamb shoulder and root vegetables in a red wine and tomato broth, enriched with cannellini beans for protein and fibre. Simmered slowly with thyme and bay until the meat is fork-tender, finished with parsley and served with crusty bread.
$7
20 minsPrep
95 minsCook
115 minsTotal
MediumLevel
Nutrition per serving
612Calories
52.3gProtein
25.6gFat
34.8gCarbs
9.4gSugar
8.9gFiber
812mgSodium
143mgChol
8.9gSat Fat
1420mgPotassium
128mgCalcium
6.8mgIron
2.9mcgVitamin B12
14.2mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat lamb shoulder dry and season with salt and pepper.
2
Sear
Heat olive oil in a heavy pot over medium-high heat. Sear lamb on all sides for 5 minutes until deeply browned.
3
Sweat
Add onion and garlic, sweat over medium heat for 3 minutes until translucent. Stir in tomato paste and cook 1 minute.
4
Braise
Pour in red wine, scrape up browned bits, then simmer 2 minutes. Add lamb back with beef stock, carrot, parsnip, thyme, and bay leaf. Cover and braise over medium-low heat for 75 minutes until lamb is fork-tender.
5
Plate
Stir in cannellini beans, simmer uncovered 10 minutes, discard bay leaf and thyme sprig, then ladle into a bowl and scatter parsley over top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g lamb shoulder
- 7 oz100g, about two-thirds of a 15oz can, drained cannellini beans
- 2 tsp2 tsp olive oil
- 11 onion
- 2 clove2 clove garlic
- 11 medium carrot
- 11 small parsnip
- 4 tbsp4 tbsp tomato paste
- 1 cup240ml red wine
- 1 1/2 cup360ml beef stock
- 2 sprig2 sprig fresh thyme
- 22 bay leaf
- 2 tbsp2 tbsp parsley
- salt, to taste
- black pepper, to taste
