Moroccan Lamb with Garbanzo Bean Mash

Gluten Free
Dairy Free
Health score
44%
Moroccan Lamb with Garbanzo Bean Mash
45 min.
6
324kcal

Suggestions


Welcome to a culinary journey that transports you straight to the vibrant streets of Morocco with our delightful Moroccan Lamb with Garbanzo Bean Mash. This dish marries tender, savory lamb with the creamy texture of garbanzo beans, creating a hearty meal that not only pleases the palate but also fits perfectly into gluten-free and dairy-free lifestyles. With a preparation time of just 45 minutes, you’ll find it is an ideal choice for both busy weeknights and relaxed weekends.

Imagine succulent pieces of lamb, marinated in a fragrant blend of spices, citrus, and herbs, then roasted to perfection. The lamb is complemented by a rich garbanzo bean mash, infused with aromatic garlic and fresh herbs, delivering a wholesome punch that is both filling and nutritious. This dish is not only pleasing to the eye but also offers a tantalizing explosion of flavors – from the warmth of cinnamon and cumin to the zesty brightness of orange juice.

Served as a main course for lunch or dinner, each plate is a beautiful presentation that boasts a perfect balance of savory and spicy notes. So gather your loved ones and elevate your dining experience with this mouthwatering recipe that is sure to become a family favorite. Let’s dive into the wonderful world of Moroccan flavors!

Ingredients

  • 31 ounce garbanzo beans rinsed drained canned (chickpeas)
  • 0.5 cup cooking wine dry red
  • tablespoons cilantro leaves fresh divided chopped
  • tablespoon ginger fresh grated peeled
  •  garlic cloves chopped
  • teaspoon ground cinnamon 
  • teaspoon ground coriander 
  • teaspoons ground cumin 
  • 1.5 pound butterflied leg of lamb boneless trimmed
  • cup low-salt chicken broth 
  • tablespoons olive oil divided
  • tablespoons orange juice fresh
  • teaspoons orange peel finely grated
  • cups onions red chopped

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • potato masher
  • kitchen thermometer
  • aluminum foil
  • slotted spoon
  • glass baking pan

Directions

  1. Place lamb in shallow bowl or glass baking dish; coat with 1 tablespoon oil.
  2. Add wine, orange juice, ginger, and orange peel to bowl.
  3. Mix to coat.
  4. Mix cumin, coriander, and cinnamon in small bowl.
  5. Sprinkle spice mixture over lamb, turning to coat evenly.
  6. Sprinkle with 2 tablespoons cilantro. Cover and marinate at room temperature 1 hour or chill up to 4 hours.
  7. Preheat oven to 400°F.
  8. Heat 1 tablespoon oil in large ovenproof skillet over medium-high heat.
  9. Remove lamb from marinade, reserving marinade.
  10. Add lamb to skillet; sprinkle with salt and pepper. Cook until light brown, about 3 minutes per side. Push lamb to 1 side of skillet.
  11. Add onions and garlic to skillet; sauté until onions are light brown, about 3 minutes.
  12. Pour reserved marinade over lamb.
  13. Transfer to oven; roast until instant-read thermometer inserted into center registers 130°F for medium-rare, about 15 minutes.
  14. Remove lamb from pan, reserving onions and garlic in skillet.
  15. Let lamb rest 5 minutes. Slice lamb, transfer to platter, and tent with foil to keep warm.
  16. Place garbanzo beans and broth in medium saucepan; simmer over medium heat 10 minutes. Using slotted spoon, add onions and garlic from skillet to garbanzo bean mixture. Stir; simmer 5 minutes.
  17. Remove from heat; add 2 tablespoons cilantro. Using potato masher, mash to coarse puree. Season with salt and pepper.
  18. Place scoop of garbanzo bean mash on each plate. Top with lamb slices.
  19. Drizzle with juices from skillet and serve.
  20. Nutrition Data
  21. See Nutrition Data's complete analysis of this recipe ›

Nutrition Facts

Calories324kcal
Protein30.18%
Fat32.26%
Carbs37.56%

Properties

Glycemic Index
34.39
Glycemic Load
7.7
Inflammation Score
-6
Nutrition Score
20.220869707025%

Flavonoids

Petunidin
0.66mg
Delphinidin
0.84mg
Malvidin
5.25mg
Peonidin
0.37mg
Catechin
1.54mg
Epicatechin
2.13mg
Eriodictyol
0.03mg
Hesperetin
2.03mg
Naringenin
0.36mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2.68mg
Kaempferol
0.36mg
Myricetin
0.13mg
Quercetin
11.18mg

Nutrients percent of daily need

Calories:323.9kcal
16.19%
Fat:11.31g
17.39%
Saturated Fat:2.21g
13.81%
Carbohydrates:29.62g
9.87%
Net Carbohydrates:21.69g
7.89%
Sugar:3.81g
4.24%
Cholesterol:45.72mg
15.24%
Sodium:467.76mg
20.34%
Alcohol:2.1g
100%
Alcohol %:0.74%
100%
Protein:23.8g
47.6%
Manganese:1.43mg
71.36%
Vitamin B6:0.93mg
46.65%
Vitamin B12:1.97µg
32.8%
Fiber:7.94g
31.75%
Phosphorus:295.37mg
29.54%
Selenium:20.58µg
29.4%
Vitamin B3:5.39mg
26.95%
Zinc:3.99mg
26.59%
Iron:3.95mg
21.94%
Copper:0.39mg
19.27%
Magnesium:71.64mg
17.91%
Vitamin C:14.7mg
17.82%
Folate:68.95µg
17.24%
Potassium:600.38mg
17.15%
Vitamin B2:0.24mg
14.11%
Vitamin B1:0.2mg
13.27%
Vitamin B5:1.08mg
10.76%
Calcium:90.09mg
9.01%
Vitamin E:0.89mg
5.94%
Vitamin K:4.06µg
3.87%
Vitamin A:87.55IU
1.75%
Source:Epicurious