Lamb & Chickpea Stew

Lamb & Chickpea Stew

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From: Diabetic Living Magazine

Rosemary and oregano combine to create a delicious and warm flavor in this filling lamb and chickpea stew.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1 pound boneless leg of lamb
  • 4 teaspoons olive oil
  • 1 medium onion, cut into thin wedges ( ½ cup)
  • 2 cups water
  • 1 (14.5 ounce) can reduced-sodium chicken broth
  • 1 (15 ounce) can garbanzo beans (chickpeas), rinsed and drained
  • 1 cup fresh green beans, trimmed and cut into 1½-inch pieces
  • 1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed
  • 2 teaspoons snipped fresh rosemary or ½ teaspoon dried rosemary, crushed
  • ¼ teaspoon black pepper
  • 4 cups coarsely chopped spinach
  • 2 medium tomatoes, chopped (1 cup)
  • ½ (6 ounce) can no-salt-added tomato paste ( ⅓ cup)

Preparation

  • Prep

  • Ready In

  1. Trim fat from lamb. Cut lamb into 1-inch cubes. In a 4-quart Dutch oven, cook half the lamb in 2 teaspoons of the oil over medium-high heat until browned, stirring occasionally. Remove lamb from pan. Add remaining oil to the pan. Add remaining lamb and the onion wedges. Cook until meat is browned, stirring occasionally. Drain off any fat. Return all the lamb to the pan.
  2. Add water and broth. Bring to boiling; reduce heat. Simmer, covered, for 45 minutes to 1 hour. Add garbanzo beans, green beans, dried oregano (if using), dried rosemary (if using) and pepper. Return to boiling; reduce heat. Simmer, covered, for 5 to 10 minutes or until lamb and green beans are tender.
  3. Stir in spinach, tomatoes, tomato paste, fresh oregano (if using) and fresh rosemary (if using). Heat through. To serve, ladle stew into bowls.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 249 calories; 7 g fat(2 g sat); 6 g fiber; 24 g carbohydrates; 22 g protein; 103 mcg folate; 47 mg cholesterol; 7 g sugars; 2,505 IU vitamin A; 20 mg vitamin C; 75 mg calcium; 3 mg iron; 393 mg sodium; 650 mg potassium
  • Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (33% dv), Folate (26% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 lean protein, 1½ starch, 1 vegetable, ½ fat

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