Middle Eastern Lamb Stew
This brothy stew is boldly flavored with a blend of characteristic Middle Eastern spices and finished with fresh spinach and fiber-rich chickpeas. Economical lamb shoulder tenderizes beautifully when leisurely cooked in a slow cooker. If you can't find boneless shoulder stew meat, do not substitute more-expensive lamb leg--it tends to dry out during slow cooking. Instead, purchase lamb shoulder chops and debone them. Serve over bulgur and accompany with a salad.
Prep Time:
40 mins
Total Time:
4 hrs 15 mins
Servings:
8 servings, about 1 cup each
Ingredients
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1 1/2 pounds boneless lamb stew meat, (shoulder cut) or 2 1/2 pounds lamb shoulder chops, deboned, trimmed and cut into 1-inch chunks
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1 tablespoon olive oil, or canola oil
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4 teaspoons ground cumin
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1 tablespoon ground coriander
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1/4 teaspoon cayenne pepper
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1/4 teaspoon salt
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Freshly ground pepper, to taste
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1 large or 2 medium onions, chopped
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1 28-ounce can diced tomatoes
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3/4 cup reduced-sodium chicken broth
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4 cloves garlic, minced
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1 15- or 19-ounce can chickpeas, rinsed
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6 ounces baby spinach
Directions
1.
Place lamb in a 4-quart or larger slow cooker. Mix oil, cumin, coriander, cayenne, salt and pepper in a small bowl. Coat the lamb with the spice paste and toss to coat well. Top with onion.
2.
Bring tomatoes, broth and garlic to a simmer in a medium saucepan over medium-high heat. Pour over the lamb and onion. Cover and cook until the lamb is very tender, 3 to 3 1/2 hours on high or 5 1/2 to 6 hours on low.
3.
Skim or blot any visible fat from the surface of the stew. Mash 1/2 cup chickpeas with a fork in a small bowl. Stir the mashed and whole chickpeas into the stew, along with spinach. Cover and cook on high until the spinach is wilted, about 5 minutes.
Tip:
MAKE AHEAD TIP: Prepare the stew, omitting the spinach, cover and refrigerate for up to 2 days or freeze for up to 4 months. Add spinach after the stew is reheated. | Prep ahead: Trim lamb and coat with spice mixture. Chop onions. Combine broth, tomatoes and garlic. Refrigerate in separate covered containers for up to 1 day.
Nutrition information
Calories 319, Total Fat 15 g, Saturated Fat 5 g, Monounsaturated Fat 6 g, Cholesterol 92 mg, Sodium 494 mg, Carbohydrate 15 g, Fiber 5 g, Protein 30 g, Potassium 238 mg. Daily Values: Vitamin A 25%, Vitamin C 30%, Iron 20%. Exchanges: Starch 0.5,Vegetable 1,Lean Meat 3.
Percent Daily Values are based on a 2,000 calorie diet
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