Lamb Stew with Spring Vegetables

Health score
34%
Lamb Stew with Spring Vegetables
45 min.
6
441kcal

Suggestions


If you're searching for a hearty, comforting dish that brings the essence of spring to your table, look no further than this delightful Lamb Stew with Spring Vegetables. Perfectly suited for lunch or dinner, this dish harmoniously blends tender lamb shoulder with a vibrant array of seasonal veggies, creating a feast that's not only satisfying but also bursting with flavor.

The gentle braise in a savory broth of beef stock and dry white wine infuses the lamb with a rich, succulent taste, while the addition of fresh herbs like parsley, rosemary, and thyme elevates the dish to new heights. Each bite is a celebration of spring, with sweet baby carrots, baby zucchini, and crisp sugar snap peas adding a refreshing contrast to the tender meat.

This stew is not just a meal but an experience, as it fills your kitchen with aromatic bliss while it cooks. In just 45 minutes, you can create a dish that serves up to six, making it ideal for family gatherings or a cozy dinner with friends. With fewer than 450 calories per serving, this lamb stew offers the perfect balance of nutrition and indulgence. Gather your family around the table and savor the comforting flavors and warmth of this exquisite dish!

Ingredients

  • 0.5 pound baby carrots trimmed peeled halved lengthwise
  • 0.5 pound baby zucchini trimmed halved lengthwise
  • 2.5 cups beef stock 
  • 0.3 teaspoon pepper black
  •  peppercorns whole black
  • 1.5 cups cooking wine dry white
  • tablespoons flour all-purpose
  •  garlic cloves finely chopped
  • pounds lamb shoulder boneless trimmed
  • tablespoons olive oil 
  • large onion finely chopped
  •  parsley sprigs fresh
  • 10 ounces pearl onions 
  •  rosemary sprigs fresh
  • teaspoon salt 
  • 0.5 pound sugar snap peas trimmed
  •  thyme sprigs fresh
  •  turkish bay leaf 
  • 0.5 pound baby turnips trimmed halved lengthwise
  • tablespoons butter unsalted softened

Equipment

  • bowl
  • paper towels
  • oven
  • whisk
  • pot
  • stove
  • ziploc bags
  • slotted spoon
  • colander
  • cheesecloth

Directions

  1. Preheat oven to 325°F.
  2. Wrap herb sprigs, bay leaves, and peppercorns in a square of cheesecloth and tie into a bundle to make a bouquet garni.
  3. Pat lamb dry, then cut into 1 1/2-inch pieces and season with salt and pepper.
  4. Heat 2 tablespoons oil in a 6- to 7-quart wide heavy pot over moderately high heat until hot but not smoking, then brown lamb in 3 batches, turning occasionally, about 4 minutes per batch, transferring with a slotted spoon to a bowl.
  5. Add remaining tablespoon oil to pot and sauté chopped onion and garlic over moderately high heat, stirring, until onion is golden, about 6 minutes.
  6. Add wine and stock and deglaze pot by boiling, scraping up brown bits, 1 minute. Return lamb to pot along with any juices that have accumulated in bowl and add bouquet garni.
  7. Braise lamb, covered, in middle of oven until tender, about 1 1/2 hours. Stir in salt and pepper.
  8. While lamb is braising, cook pearl onions in a 5- to 6-quart pot of boiling salted water until tender, about 10 minutes, then transfer with a slotted spoon to a large bowl of ice and cold water to stop cooking (reserve cooking water).
  9. Remove onions and peel.
  10. Boil turnips, carrots, zucchini, and sugar snaps separately in reserved cooking water until just tender, about 5 minutes for turnips, 4 to 6 minutes for carrots, 2 minutes for zucchini, and 1 1/2 minutes for sugar snaps.
  11. Transfer vegetables as cooked with a slotted spoon to ice water and, when all are cooked, drain vegetables in a colander.
  12. Make a beurre manié by stirring together butter and flour in a small bowl to form a paste. Bring lamb stew to a simmer on stovetop and whisk in enough beurre manié, bit by bit, to thicken to desired consistency, then simmer about 2 minutes.
  13. Add vegetables and simmer, stirring occasionally, until heated through, about 2 minutes. Season with salt and pepper.
  14. · Lamb can be braised 2 days ahead and cooled, uncovered, then chilled, covered. Reheat before adding beurre manié and vegetables. · Vegetables can be cooked 1 day ahead and chilled, wrapped in paper towels in a sealed plastic bag.

Nutrition Facts

Calories441kcal
Protein34.71%
Fat42.3%
Carbs22.99%

Properties

Glycemic Index
64.67
Glycemic Load
5.31
Inflammation Score
-10
Nutrition Score
32.94043465153%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Hesperetin
0.24mg
Naringenin
0.31mg
Apigenin
2.18mg
Luteolin
0.19mg
Isorhamnetin
3.62mg
Kaempferol
0.5mg
Myricetin
0.21mg
Quercetin
14.73mg

Nutrients percent of daily need

Calories:441kcal
22.05%
Fat:18.78g
28.89%
Saturated Fat:6.17g
38.55%
Carbohydrates:22.97g
7.66%
Net Carbohydrates:18.24g
6.63%
Sugar:8.97g
9.97%
Cholesterol:101.48mg
33.83%
Sodium:749.3mg
32.58%
Alcohol:6.18g
100%
Alcohol %:1.43%
100%
Protein:34.67g
69.34%
Vitamin A:6039.76IU
120.8%
Vitamin B12:3.82µg
63.71%
Vitamin C:52.41mg
63.53%
Vitamin B3:10.71mg
53.55%
Selenium:36.65µg
52.36%
Zinc:6.95mg
46.36%
Phosphorus:414.2mg
41.42%
Potassium:1179.75mg
33.71%
Vitamin K:34.96µg
33.29%
Vitamin B2:0.54mg
31.93%
Vitamin B6:0.6mg
30.24%
Manganese:0.57mg
28.43%
Iron:5.03mg
27.95%
Vitamin B1:0.37mg
24.98%
Folate:99.12µg
24.78%
Magnesium:88.55mg
22.14%
Copper:0.4mg
20.11%
Fiber:4.73g
18.91%
Vitamin B5:1.84mg
18.38%
Vitamin E:1.63mg
10.85%
Calcium:105.28mg
10.53%
Source:Epicurious