Lebanese Lamb and Bean Stew

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

Suggestions


Welcome to a culinary journey that transports you straight to the heart of Lebanon with this delightful Lebanese Lamb and Bean Stew! This hearty dish is not only a feast for the senses but also a nutritious option for anyone seeking a balanced meal. With a health score of 64, it proudly stands as a dairy-free recipe that emphasizes wholesome ingredients, making it an excellent choice for those following a healthy lifestyle.

The rich, aromatic flavors of baharat and tender chunks of lamb shoulder or leg come together brilliantly in this slow-simmered stew. As the lamb becomes melt-in-your-mouth tender, the dried navy beans absorb all the savory essence, creating a comforting and satisfying main dish. Perfect for gatherings, this recipe yields a generous eight servings, making it an ideal centerpiece for a family lunch or a cozy dinner party.

Not only is this stew incredibly flavorful, but it also pairs beautifully with accompaniments like spiced basmati rice or better-than-pita grill bread, allowing you to scoop up every last bite. With a cooking time of 300 minutes, the arduous wait is definitely worth it, as your kitchen fills with the enticing aromas of spices and simmering goodness. Experience the warmth and hospitality of Lebanese cuisine by bringing this delectable stew to your table!

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