Middle Eastern Lamb Stew
From EatingWell: January/February 2008
This brothy stew is boldly flavored with a blend of characteristic Middle Eastern spices and finished with fresh spinach and fiber-rich chickpeas. Economical lamb shoulder tenderizes beautifully when leisurely cooked in a slow cooker. If you can't find boneless shoulder stew meat, do not substitute more-expensive lamb leg—it tends to dry out during slow cooking. Instead, purchase lamb shoulder chops and debone them. Serve over bulgur and accompany with a salad.
- 1 1/2 pounds boneless lamb stew meat, (shoulder cut) or 2 1/2 pounds lamb shoulder chops, deboned, trimmed and cut into 1-inch chunks
- 1 tablespoon olive oil, or canola oil
- 4 teaspoons ground cumin
- 1 tablespoon ground coriander
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon salt
- Freshly ground pepper, to taste
- 1 large or 2 medium onions, chopped
- 1 28-ounce can diced tomatoes
- 3/4 cup reduced-sodium chicken broth
- 4 cloves garlic, minced
- 1 15- or 19-ounce can chickpeas, rinsed
- 6 ounces baby spinach
- Place lamb in a 4-quart or larger slow cooker. Mix oil, cumin, coriander, cayenne, salt and pepper in a small bowl. Coat the lamb with the spice paste and toss to coat well. Top with onion.
- Bring tomatoes, broth and garlic to a simmer in a medium saucepan over medium-high heat. Pour over the lamb and onion. Cover and cook until the lamb is very tender, 3 to 3 1/2 hours on high or 5 1/2 to 6 hours on low.
- Skim or blot any visible fat from the surface of the stew. Mash 1/2 cup chickpeas with a fork in a small bowl. Stir the mashed and whole chickpeas into the stew, along with spinach. Cover and cook on high until the spinach is wilted, about 5 minutes.
Tips & Notes
- Make Ahead Tip: Prepare the stew, omitting the spinach, cover and refrigerate for up to 2 days or freeze for up to 4 months. Add spinach after the stew is reheated. | Prep ahead: Trim lamb and coat with spice mixture. Chop onions. Combine broth, tomatoes and garlic. Refrigerate in separate covered containers for up to 1 day.
Per serving: 319 calories; 15 g fat (5 g sat, 6 g mono); 92 mg cholesterol; 15 g carbohydrates; 30 g protein; 5 g fiber; 494 mg sodium; 238 mg potassium.
Nutrition Bonus: Vitamin C (30% daily value), Vitamin A (25% dv), Iron (20% dv).
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 1 vegetable, 3 lean meat
More From EatingWell
You won’t waste half a day’s worth—or more—of calories with...
Celebrate summer’s fresh vegetables with our healthy recipes...
Getting your kids to eat healthy on a gluten-free diet can be...Chicken is a great ingredient for building a healthy and...
Gluten-free salads, soups and sides don’t have to be boring....
Healthy and slimming summer dinners shouldn’t be hard to find...
Beat the heat and embrace the flavors of summer with low-...
Our low-calorie pasta salad recipes will be a favorite dish...
Celebrate the season with EatingWell's best recipes from the...
Cool down with these healthy, homemade freezer pops. On hot...
If you find yourself short on time this summer, try these...
For a lighter option for dinner tonight, try making a quick...
Whether you’re a vegetarian or just looking to cut back on...
Eating meatless at least once a week has a host of health...
If you're looking for an easy, healthy meal idea for dinner...
These healthy vegan recipes take you on a virtual trip around...
- Ease of Preparation
- Total Time
- More than 1 hour
- Middle Eastern
- 8 or more
- Main Ingredient
- January/February 2008