Couscous with Lamb Stew

Gluten Free
Very Healthy
Health score
74%
Couscous with Lamb Stew
45 min.
10
558kcal

Suggestions

Ingredients

  •  bay leaf (not California)
  • teaspoon pepper black
  • lb butternut squash peeled seeded cut into 1/2-inch cubes
  • 19 oz chickpeas rinsed drained canned ( 2 cups)
  •  carrots sliced
  • 0.5 teaspoon cayenne to taste
  •  cayenne chile fresh finely chopped
  • 0.5 teaspoon rosemary dried
  • teaspoon thyme leaves dried
  • lb lamb shoulder boneless trimmed cut into 1 1/2-inch cubes
  • 0.3 cup olive oil 
  • large onions thinly sliced
  • teaspoon oregano dried
  • 0.5 teaspoon paprika 
  • 20 oz quick-cooking couscous ()
  •  bell peppers green red cut into 1/2-inch pieces
  • tablespoon rose petals dried crushed (pesticide-free; optional)
  • pinch saffron threads 
  • teaspoon salt 
  • cups sacremento tomato juice canned
  • tablespoons tomato paste 
  • 4.5 lb tomatoes peeled seeded quartered
  •  turnips peeled cut into 1/2-inch-wide wedges
  • tablespoons butter unsalted
  • cups water 
  • 1.5 lb zucchini thick halved lengthwise sliced

Equipment

  • bowl
  • sauce pan
  • whisk
  • pot
  • slotted spoon

Directions

  1. Pat lamb dry.
  2. Heat oil in a 7- to 8-quart heavy pot over moderately high heat until hot but not smoking, then brown lamb in 3 batches, transferring to a bowl.
  3. Add onions to pot and cook, stirring occasionally, until golden, about 10 minutes. Stir in lamb with any juices that have accumulated in bowl, tomatoes, tomato juice, salt, black pepper, chile, herbs, and saffron and simmer, covered, 1 1/2 hours.
  4. Stir in carrots, turnips, bell peppers, and pumpkin and simmer, covered, 30 minutes. Stir in zucchini and chickpeas and simmer, covered, until zucchini is tender, 20 to 25 minutes.
  5. Pour 1 cup broth from pot into a small heavy saucepan and add tomato paste, whisking until smooth. Simmer, stirring, until thick, about 10 minutes, then stir in paprika, rose petals, and cayenne.
  6. Bring water to a boil with butter and salt in a 4-quart heavy saucepan. Stir in couscous, cover, and remove from heat.
  7. Let stand 5 minutes, then fluff with a fork. Mound couscous on a platter and top with stew, using a slotted spoon.
  8. Serve broth and tomato sauce on the side.
  9. *Available by mail order from Kalustyan's (21
  10. -3451.

Nutrition Facts

Calories558kcal
Protein19.15%
Fat25.62%
Carbs55.23%

Properties

Glycemic Index
66.72
Glycemic Load
31.78
Inflammation Score
-10
Nutrition Score
46.420435004908%

Flavonoids

Naringenin
1.39mg
Apigenin
0.01mg
Luteolin
1.72mg
Isorhamnetin
2.25mg
Kaempferol
0.57mg
Myricetin
0.29mg
Quercetin
11.61mg

Nutrients percent of daily need

Calories:558.3kcal
27.92%
Fat:16.84g
25.91%
Saturated Fat:4.22g
26.38%
Carbohydrates:81.7g
27.23%
Net Carbohydrates:64.39g
23.42%
Sugar:19.61g
21.79%
Cholesterol:42.6mg
14.2%
Sodium:652.22mg
28.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.32g
56.63%
Vitamin A:11409.33IU
228.19%
Manganese:3.8mg
189.97%
Vitamin C:115.96mg
140.56%
Fiber:17.3g
69.22%
Magnesium:273.64mg
68.41%
Phosphorus:579.38mg
57.94%
Vitamin B6:1.14mg
56.85%
Potassium:1913.19mg
54.66%
Selenium:35.12µg
50.18%
Vitamin B1:0.7mg
46.67%
Copper:0.86mg
42.96%
Iron:7.54mg
41.91%
Vitamin B3:8.08mg
40.4%
Vitamin K:40.86µg
38.91%
Zinc:5.83mg
38.9%
Folate:143.7µg
35.93%
Vitamin E:5.09mg
33.93%
Vitamin B2:0.44mg
25.7%
Vitamin B12:1.53µg
25.51%
Vitamin B5:2.04mg
20.37%
Calcium:189.44mg
18.94%
Source:Epicurious