Lamb Stew with Beans and Olives

Health score
31%
Lamb Stew with Beans and Olives
45 min.
4
582kcal

Suggestions

Ingredients

  •  bay leaf 
  • cups beef stock 
  • 0.7 cup calamata olives pitted halved
  • 0.3 cup cooking wine dry red
  • tablespoons flour all-purpose
  • 1.5 cups baby lima beans frozen
  • pounds lamb shoulder boneless cut into 2-inch pieces
  • 2.5 ounces pancetta finely chopped
  • 0.3 cup parsley coarsely chopped
  • cup pinto beans--soaked overnight in water dried drained and rinsed to cover,
  • servings salt and pepper freshly ground
  • large shallots minced
  • tablespoon tomato paste 
  • tablespoon butter unsalted
  • tablespoons vegetable oil 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. In a medium saucepan, cover the dried beans with water. Simmer the beans with the bay leaf over low heat until tender, about 45 minutes. Leave the beans in their cooking water.
  2. In a medium enameled cast-iron casserole, heat 1 tablespoon of the oil.
  3. Add half of the lamb and season with salt and pepper. Brown the meat over moderately high heat, about 3 minutes per side; transfer to a plate. Repeat with the remaining oil and lamb.
  4. Add the pancetta and butter to the casserole and cook over low heat until the pancetta is slightly crisp, about 4 minutes.
  5. Add the shallots and cook until softened but not browned, 3 to 5 minutes. Stir in the flour and cook, stirring, for 1 minute. Stir in the tomato paste and then the wine and simmer, stirring, for 3 minutes.
  6. Whisk in the stock until smooth and bring to a boil. Return the lamb to the casserole and simmer over low heat, skimming a few times, until the lamb is tender, about 1 hour.
  7. Drain the dried beans, add them to the stew and simmer for 15 minutes longer.
  8. Cook the lima beans in a small saucepan of boiling water until tender, about 4 minutes; drain well.
  9. Add the lima beans to the stew and season with salt and pepper. Stir in the olives. Spoon the stew into shallow bowls, sprinkle with the parsley and serve.
  10. Make Ahead: The lamb stew can be prepared through Step 3 and refrigerated for up to 2 days.

Nutrition Facts

Calories582kcal
Protein31.21%
Fat44.26%
Carbs24.53%

Properties

Glycemic Index
51.38
Glycemic Load
4.87
Inflammation Score
-8
Nutrition Score
31.588695746401%

Flavonoids

Petunidin
0.5mg
Delphinidin
0.63mg
Malvidin
3.94mg
Peonidin
0.28mg
Catechin
1.15mg
Epicatechin
1.6mg
Apigenin
8.08mg
Luteolin
0.17mg
Kaempferol
0.06mg
Myricetin
0.6mg
Quercetin
0.1mg

Nutrients percent of daily need

Calories:581.94kcal
29.1%
Fat:28.2g
43.38%
Saturated Fat:8.44g
52.78%
Carbohydrates:35.18g
11.73%
Net Carbohydrates:25.9g
9.42%
Sugar:2.27g
2.53%
Cholesterol:110.66mg
36.89%
Sodium:1269.49mg
55.2%
Alcohol:1.58g
100%
Alcohol %:0.34%
100%
Protein:44.74g
89.48%
Vitamin K:76.68µg
73.03%
Vitamin B12:3.91µg
65.16%
Selenium:41.89µg
59.84%
Vitamin B3:10.54mg
52.68%
Zinc:7.13mg
47.5%
Phosphorus:440.64mg
44.06%
Potassium:1527.96mg
43.66%
Manganese:0.76mg
38.14%
Fiber:9.28g
37.1%
Folate:145.28µg
36.32%
Iron:5.69mg
31.59%
Vitamin B1:0.42mg
28.28%
Vitamin B6:0.54mg
27.18%
Vitamin B2:0.45mg
26.5%
Magnesium:100.87mg
25.22%
Copper:0.42mg
20.77%
Vitamin E:2.5mg
16.65%
Vitamin C:12.82mg
15.54%
Vitamin B5:1.43mg
14.32%
Vitamin A:677.88IU
13.56%
Calcium:86.21mg
8.62%
Source:My Recipes