Lebanese Lamb and Bean Stew

Dairy Free
Very Healthy
Health score
64%
Lebanese Lamb and Bean Stew
300 min.
8
491kcal

Suggestions


Welcome to the savory world of Lebanese cuisine with this delightful Lamb and Bean Stew, a dish that warms both the heart and the soul. Perfectly suited for family gatherings or cozy dinners, this stew combines tender lamb shoulder with hearty navy beans, enriched by a blend of aromatic spices that is sure to tantalize your taste buds. The secret lies in the exquisite seasoning, with baharat or cinnamon adding an exotic flair that transports you straight to the vibrant streets of Lebanon.

This stew is not only a feast for the senses but also a wholesome option for health-conscious eaters. With a health score of 64, it boasts a dairy-free profile while being packed with protein and fiber, making it a very healthy choice without compromising on flavor. Each serving is approximately 491 calories, ensuring you can indulge guilt-free.

What’s even better? The recipe is designed to serve eight, making it an ideal centerpiece for a family dinner or a meal prep solution for the week ahead. As the aromatic stew simmers away, fill your home with the delightful scents of slowly cooked lamb and beans. Pair it with spiced basmati rice or better-than-pita grill bread for a truly authentic experience. Dive into this delicious recipe and bring a taste of Lebanon to your kitchen!

Ingredients

  • tablespoon cinnamon sticks (3-inch)
  • 0.8 teaspoon pepper black
  • lb navy beans dried picked over rinsed
  •  garlic clove finely chopped
  • lb lamb shoulder boneless trimmed cut into 1 1/2-inch cubes
  • tablespoons olive oil 
  • medium onion chopped
  • servings wholewheat pita breads 
  • teaspoons salt 
  • tablespoons tomato paste 
  • cups water 

Equipment

  • bowl
  • frying pan
  • pot
  • colander

Directions

  1. Cover beans with cold water by 3 inches in a bowl and soak at room temperature at least 8 hours.
  2. Drain well in a colander.
  3. Bring lamb, baharat, and water (9 cups) to a boil in a 6- to 8-quart heavy pot, then vigorously simmer mixture, covered, until meat is almost tender, 1 1/4 to 1 1/2 hours.
  4. Add beans and cook, uncovered, until beans are tender, about 1 hour more. Meanwhile, heat oil over moderate heat in a 12-inch heavy skillet until hot but not smoking, then cook onions, garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper, stirring, until onions are pale golden and tender, 8 to 10 minutes. Stir in tomato paste and cook, stirring, 2 minutes. When beans are tender, stir in tomato-onion mixture and simmer until just heated through, about 5 minutes. Stir in remaining 1 1/2 teaspoons salt and 1/2 teaspoon black pepper.
  5. *A Middle Easterna and African ground-spice mixture that typically contains allspice, cinnamon, clove, cumin, Maras chile, and black pepper. Available at Middle Eastern markets and Formaggio Kitchen (888-212-3224; formaggiokitchen.com).
  6. Stew can be made 3 days ahead and cooled completely, uncovered, then chilled in an airtight container. Reheat in a 5- to 6-quart pot over moderate heat.

Nutrition Facts

Calories491kcal
Protein26.55%
Fat16.09%
Carbs57.36%

Properties

Glycemic Index
29.5
Glycemic Load
30.2
Inflammation Score
-8
Nutrition Score
27.958260759063%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.03mg
Quercetin
5.61mg

Nutrients percent of daily need

Calories:491.41kcal
24.57%
Fat:8.82g
13.57%
Saturated Fat:2.03g
12.66%
Carbohydrates:70.76g
23.59%
Net Carbohydrates:54.37g
19.77%
Sugar:4.13g
4.59%
Cholesterol:45.72mg
15.24%
Sodium:995.93mg
43.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.75g
65.51%
Manganese:1.37mg
68.46%
Fiber:16.39g
65.56%
Folate:243.05µg
60.76%
Vitamin B1:0.69mg
46.29%
Phosphorus:434.15mg
43.42%
Zinc:5.66mg
37.7%
Copper:0.74mg
36.79%
Magnesium:140.89mg
35.22%
Vitamin B3:6.97mg
34.84%
Selenium:23.16µg
33.09%
Vitamin B12:1.91µg
31.79%
Iron:5.53mg
30.71%
Potassium:1058.08mg
30.23%
Vitamin B6:0.44mg
21.78%
Vitamin B2:0.33mg
19.45%
Calcium:170.51mg
17.05%
Vitamin B5:1.22mg
12.16%
Vitamin E:0.96mg
6.42%
Vitamin K:4.96µg
4.73%
Vitamin C:3.86mg
4.67%
Vitamin A:96.16IU
1.92%
Source:Epicurious