Moroccan Lamb Stew with Quince Sambal

Dairy Free
Health score
25%
Moroccan Lamb Stew with Quince Sambal
45 min.
4
292kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 15.5 ounce chickpeas rinsed drained canned (garbanzo beans)
  • teaspoons canola oil 
  • 0.5 cup carrots finely chopped
  • teaspoon chile paste fresh with garlic (ground chile paste)
  • 28 ounce less-sodium chicken broth fat-free canned
  • tablespoon flour all-purpose
  • 0.5 teaspoon ginger fresh grated peeled
  • tablespoon ginger fresh grated peeled
  • tablespoon mint leaves fresh chopped
  •  garlic clove minced
  •  garlic cloves minced
  • 0.3 teaspoon ground cardamom 
  • 0.1 teaspoon ground cinnamon 
  • teaspoon ground cinnamon 
  • 0.5 teaspoon ground coriander 
  • pound leg of lamb boneless trimmed cut into bite-sized pieces
  • teaspoon lime rind grated
  • 1.5 cups onion finely chopped
  • teaspoon orange rind grated
  • teaspoon oregano dried
  • 0.7 cup poached quinces finely chopped ( 2 quince quarters)
  • 0.3 teaspoon salt 
  • tablespoons tomato paste 
  • 0.5 cup water 

Equipment

  • bowl
  • sauce pan

Directions

  1. To prepare stew, combine flour and lamb in a medium bowl; toss well to coat.
  2. Heat canola oil in a large saucepan over medium-high heat.
  3. Add lamb mixture; cook 5 minutes, browning on all sides.
  4. Add onion and the next 10 ingredients (through 2 garlic cloves); saut 5 minutes. Stir in water, lime rind, orange rind, and broth; bring to a boil. Cover, reduce heat, and simmer 45 minutes. Uncover and cook an additional 55 minutes or until lamb is tender. Stir in chickpeas; cook 2 minutes or until thoroughly heated.
  5. To prepare sambal, combine Poached Quinces and the remaining ingredients, tossing well.
  6. Serve over stew.

Nutrition Facts

Calories292kcal
Protein30.65%
Fat23.99%
Carbs45.36%

Properties

Glycemic Index
110.79
Glycemic Load
9.49
Inflammation Score
-10
Nutrition Score
24.088696127353%

Flavonoids

Catechin
0.3mg
Epicatechin
0.26mg
Eriodictyol
0.39mg
Hesperetin
0.34mg
Naringenin
0.02mg
Apigenin
0.07mg
Luteolin
0.19mg
Isorhamnetin
3.01mg
Kaempferol
0.43mg
Myricetin
0.06mg
Quercetin
12.25mg

Nutrients percent of daily need

Calories:292.08kcal
14.6%
Fat:8.02g
12.35%
Saturated Fat:1.59g
9.95%
Carbohydrates:34.13g
11.38%
Net Carbohydrates:25.76g
9.37%
Sugar:4.79g
5.32%
Cholesterol:45.72mg
15.24%
Sodium:1388.03mg
60.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.06g
46.13%
Manganese:1.31mg
65.55%
Vitamin A:2897.4IU
57.95%
Vitamin B6:0.84mg
41.97%
Vitamin B12:2.33µg
38.76%
Selenium:25.43µg
36.33%
Fiber:8.37g
33.49%
Vitamin B3:6.48mg
32.4%
Phosphorus:294.38mg
29.44%
Zinc:3.86mg
25.74%
Iron:4.14mg
22.99%
Copper:0.44mg
22.09%
Potassium:769.41mg
21.98%
Vitamin C:15.5mg
18.78%
Vitamin B2:0.31mg
18.09%
Magnesium:71.81mg
17.95%
Folate:69.16µg
17.29%
Vitamin B1:0.22mg
14.97%
Vitamin B5:1.28mg
12.84%
Calcium:103.31mg
10.33%
Vitamin K:8.24µg
7.85%
Vitamin E:1.09mg
7.25%
Source:My Recipes