Lamb and Green Bean Stew with Spelt

Dairy Free
Very Healthy
Health score
75%
Lamb and Green Bean Stew with Spelt
45 min.
4
389kcal

Suggestions

Ingredients

  •  bay leaf 
  • 0.3 teaspoon pepper black
  • 14.5 ounce canned tomatoes diced undrained canned
  • 0.5 cup cooking wine dry red
  • tablespoons basil fresh thinly sliced
  •  garlic cloves crushed
  • pound green beans trimmed
  • pound lamb stew meat 
  • 1.5 cups onion vertically sliced
  • 0.8 teaspoon salt 
  • 0.8 cup farro rinsed uncooked drained (farro)
  • 0.5 cup tomato sauce 
  • cups water 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Heat a Dutch oven coated with cooking spray over medium-high heat.
  2. Add lamb; cook 5 minutes, browning on all sides.
  3. Add onion and garlic; saut 8 minutes, stirring frequently.
  4. Add wine, scraping pan to loosen browned bits.
  5. Add water and next 7 ingredients (water through bay leaf); bring to a boil. Reduce heat, and simmer 1 1/2 hours or until lamb is tender. Discard bay leaf; sprinkle servings evenly with basil.

Nutrition Facts

Calories389kcal
Protein33.84%
Fat17.48%
Carbs48.68%

Properties

Glycemic Index
88.25
Glycemic Load
18.87
Inflammation Score
-9
Nutrition Score
34.389130177705%

Flavonoids

Petunidin
1mg
Delphinidin
1.25mg
Malvidin
7.87mg
Peonidin
0.56mg
Catechin
2.31mg
Epicatechin
3.2mg
Apigenin
0.01mg
Luteolin
0.17mg
Isorhamnetin
3.01mg
Kaempferol
0.91mg
Myricetin
0.27mg
Quercetin
15.48mg

Nutrients percent of daily need

Calories:389.37kcal
19.47%
Fat:7.49g
11.52%
Saturated Fat:2.42g
15.1%
Carbohydrates:46.93g
15.64%
Net Carbohydrates:36.86g
13.4%
Sugar:14.1g
15.66%
Cholesterol:73.71mg
24.57%
Sodium:808.61mg
35.16%
Alcohol:3.15g
100%
Alcohol %:0.66%
100%
Protein:32.62g
65.24%
Manganese:1.6mg
79.96%
Vitamin K:60.86µg
57.96%
Vitamin B3:11.46mg
57.31%
Vitamin B12:3.1µg
51.6%
Selenium:31.68µg
45.25%
Phosphorus:449.87mg
44.99%
Zinc:6.54mg
43.57%
Fiber:10.07g
40.28%
Vitamin C:30.53mg
37.01%
Iron:6.46mg
35.91%
Vitamin B6:0.69mg
34.67%
Magnesium:135.8mg
33.95%
Potassium:1178.42mg
33.67%
Copper:0.66mg
32.91%
Vitamin B1:0.47mg
31.64%
Vitamin B2:0.52mg
30.54%
Folate:106.49µg
26.62%
Vitamin A:1195.58IU
23.91%
Vitamin B5:1.88mg
18.76%
Vitamin E:2.72mg
18.13%
Calcium:123.07mg
12.31%
Source:My Recipes