Spicy Lamb Stew with Butternut Squash

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Spicy Lamb Stew with Butternut Squash
125 min.
6
322kcal

Suggestions


Indulge your taste buds with our Spicy Lamb Stew with Butternut Squash—a culinary masterpiece that not only tantalizes the palate but also boasts an impressive health score of 100. This delectable stew is the perfect choice for those seeking a hearty yet nourishing meal, as it is both gluten-free and dairy-free. Rich in flavor and packed with nutrients, each serving offers a satisfying 322 calories, making it ideal for lunch, dinner, or any time you crave something special.

This stew features tender chunks of lean lamb shoulder, beautifully complemented by the sweetness of roasted butternut squash and the earthiness of garbanzo beans. Infused with aromatic spices like Sweet Hungarian paprika, black pepper, and cayenne, each bite delivers a delightful kick that warms the soul. The combination of fresh lemon juice and dried mint adds a bright, zesty finish that elevates the dish from ordinary to extraordinary.

Perfect for sharing, this recipe serves up to six people, making it a fantastic option for family gatherings or cozy dinners with friends. With a cooking time of just over two hours, you can prepare this stewing delight to savor the richness of flavor as the lamb simmers to perfection. Embrace the heartiness of this invigorating stew, and let the vibrant colors and enticing aromas transport you to a place of culinary bliss.

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • pound lamb shoulder lean trimmed of fat cut into 1-inch cubes
  • Tbsp olive oil extra virgin 
  • medium onion chopped
  • Tbsp tomato paste 
  • Tbsp hungarian paprika sweet
  • 0.1 teaspoon pepper flakes red
  • pounds butternut squash peeled seeded cut into 1-inch cubes
  • 1.5 cups garbanzo beans rinsed drained canned (chickpeas)
  • large tomatoes peeled seeded chopped
  • medium garlic clove minced
  • servings salt 
  • 0.3 cup juice of lemon fresh
  • teaspoons hungarian paprika sweet
  • 0.5 teaspoon cayenne 
  • teaspoons mint leaves dried

Equipment

  • sauce pan
  • sieve
  • dutch oven

Directions

  1. Cook the lamb:
  2. Sprinkle 1/2 teaspoon of black pepper on the cubed lamb. In a large Dutch oven, heat 2 Tbsp of the olive oil.
  3. Add the lamb and cook over moderate heat, stirring, until all the juices evaporate, about 7 minutes.
  4. Add the onion and cook, stirring frequently, until lightly browned, about 10 minutes.
  5. Add the tomato paste, 1 Tbsp of paprika and 1/8 teaspoon of red pepper flakes. Cook, stirring until the mixture begins to caramelize.
  6. Add water, simmer until meat is tender:
  7. Add 1 1/2 cups of water and bring to a boil. Cover, reduce the heat to a low simmer, and simmer until the meat is tender, about 45 minutes.
  8. the squash, garbanzo beans, tomato, garlic, 1/2 teaspoon of salt, and enough water to just cover the ingredients. Cover and cook until the squash is tender, about 30 minutes.
  9. in the lemon juice and remove from the heat. Season with salt.
  10. Transfer the stew to a shallow serving dish.
  11. Make seasoned oil: Rub the 2 teaspoons of paprika, 1/2 teaspoon of cayenne, 1/2 teaspoon black pepper, and dried mint through a fine sieve. In a small saucepan, heat the remaining 1 Tbsp olive oil on medium heat, until a speck of spice dropped into the oil sizzles.
  12. Add the sieved spices and stir for just an instant.
  13. Swirl the seasoned oil into the stew, stir once and serve hot.

Nutrition Facts

Calories322kcal
Protein17.93%
Fat28.5%
Carbs53.57%

Properties

Glycemic Index
45.72
Glycemic Load
2.5
Inflammation Score
-10
Nutrition Score
31.443043460017%

Flavonoids

Eriodictyol
0.5mg
Hesperetin
1.47mg
Naringenin
0.35mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.92mg
Kaempferol
0.15mg
Myricetin
0.05mg
Quercetin
3.94mg

Nutrients percent of daily need

Calories:321.58kcal
16.08%
Fat:10.98g
16.9%
Saturated Fat:2.07g
12.96%
Carbohydrates:46.44g
15.48%
Net Carbohydrates:36.97g
13.44%
Sugar:9.02g
10.03%
Cholesterol:30.48mg
10.16%
Sodium:378.96mg
16.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.55g
31.1%
Vitamin A:33448.33IU
668.97%
Vitamin C:73.87mg
89.55%
Manganese:1.11mg
55.38%
Vitamin E:6.37mg
42.44%
Vitamin B6:0.84mg
42.15%
Potassium:1449.83mg
41.42%
Fiber:9.47g
37.88%
Vitamin B3:7.05mg
35.26%
Magnesium:137.69mg
34.42%
Folate:115.73µg
28.93%
Vitamin B1:0.4mg
26.98%
Phosphorus:244.66mg
24.47%
Iron:4.28mg
23.76%
Vitamin B12:1.27µg
21.19%
Copper:0.39mg
19.63%
Selenium:13.6µg
19.44%
Zinc:2.92mg
19.43%
Calcium:182.93mg
18.29%
Vitamin B5:1.8mg
17.96%
Vitamin B2:0.22mg
12.95%
Vitamin K:12.25µg
11.66%