Middle Eastern · Dinner
Seven Vegetable Stew (Low-Calorie)
A brothy Middle Eastern lamb stew simmered with seven vegetables including carrot, turnip, zucchini, pumpkin and chickpeas, seasoned with cinnamon, turmeric and cumin. Lamb shoulder is trimmed and pan-seared with minimal oil, then braised gently until tender, yielding a lighter, vegetable-forward bowl served with a small portion of couscous.
$5
20 minsPrep
55 minsCook
75 minsTotal
MediumLevel
Nutrition per serving
385Calories
29.2gProtein
15.8gFat
33.9gCarbs
10.3gSugar
8.7gFiber
520mgSodium
90mgChol
5.8gSat Fat
975mgPotassium
108mgCalcium
4.7mgIron
1.8mcgVitamin B12
21mgVitamin C
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Trim visible fat from the lamb shoulder and cut into 1-inch cubes on a cutting board. Season lightly with salt and pepper.
2
Heat the olive oil in a heavy pot over medium-high heat and sear the lamb for 3 to 4 minutes, turning occasionally, until browned on most sides.
3
Add the onion and garlic, sweating over medium heat for 3 minutes until the onion softens. Stir in the cinnamon, turmeric and cumin and cook for 30 seconds until fragrant and toasted.
4
Add the carrot, turnip, crushed tomato and vegetable stock to the pot, bring to a boil over high heat, then reduce to low and cover, simmering for 35 minutes until the lamb is fork-tender.
5
Stir in the zucchini, butternut squash and chickpeas, simmering uncovered over medium-low heat for 12 minutes until the squash is soft when pierced with a fork. Stir in half the cilantro and adjust salt and pepper.
6
Plate
Spoon the stew over the cooked couscous in a bowl and scatter the remaining cilantro on top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g lamb shoulder, trimmed of visible fat
- 2 tsp2 tsp olive oil
- 11 onion
- 2 clove2 clove garlic
- 11 small carrot
- 11 small turnip
- 11 small zucchini
- 2.2 oz60g butternut squash
- 1/2 cup90g canned crushed tomato
- 1/2 cup80g cooked chickpeas
- 1 tsp1 tsp ground cinnamon
- 1 tsp1 tsp ground turmeric
- 1 tsp1 tsp ground cumin
- 2 cup480ml low-sodium vegetable stock
- 22 small handful fresh cilantro
- salt and black pepper, to taste
- 1/2 cup70g cooked couscous, for serving
