Lamb Stew with Root Vegetables
Many different cuts of lamb are available – which you buy depends on how you want to cook it. For roasts, the best cuts include leg, breast, best end of neck (also known as rack of lamb), shoulder, saddle, rump and loin.
For quick cooking, choose fillet, chump chops, loin chops, leg steaks, best end cutlets and butterflied leg. For slow cooking, leg, shoulder, shank, neck and chump chops are among the best options.
Grass-fed lamb is a significant source of omega-3 fats, whose adequacy in the diet is associated with decreased risk of inflammation and heart disease. Lamb is a rich source of many vitamins and minerals, including vitamin B12, iron, and zinc. It has long been a part of menus and recipes endorsed by the American Diabetic Association, who view it as a lean meat that is high in protein and one which can be beneficially incorporated into recipes in amounts of three to four ounces per serving.
Prep Time: 15 mins
Cook Time: 2 hours
Yields: 4-6 Servings
- 3 pounds lamb neck bone or stew meat (Can also use shoulder, well trimmed cut into 1 inch pieces)
- 2 teaspoons salt
- 1 teaspoon black pepper
- 3 tablespoon olive oil
- 2 medium yellow onions, cut into 1/2 inch pieces
- 6 clove garlic, peeled and smashed
- 3 tablespoons tomato paste
- 1/4 cup all-purpose wheat flour (if not using flour for substitute arrowroot)
- 3 cups low sodium organic beef broth
- 1 cup water, plus 2 tablespoons when deglazing while cooking onions and garlic
- 2 bay leaves
- 1 small sprig fresh rosemary
- 4 large carrots, peeled and cut into 1- inch pieces on a diagonal
- 1 pound medium sized potatoes, quartered (if using small baby potatoes, left whole)
- 2 small turnips, peeled, and quartered
- 1 cup of frozen green peas
- Season the lamb with salt and pepper. In a large Dutch oven or heavy pot, heat one tablespoon of oil over medium-high heat until hot and shimmering. Brown the lamb in batches, adding one more tablespoons of oil for each batch. Do not crowd the pan and let the meat develop a brown crust before turning with tongs. It should take 5-8 minutes per batch Transfer the browned eat to large bowl and set aside.
- Add the onions garlic and 2 tablespoons of water to the pot. Cook until the onions are soft, staring with a wooden spoon to scrape any brown fits from the bottom of the pan, about 5 minutes.
- Stir in the tomato paste and cook a few minutes more. Add the lamb with its juices back to the pan and sprinkle with flour or arrowroot. Stir with a wooden spoon to loosen until the flour is dissolved, 1-2 minutes.
- Add the beef broth, water, bay leaves, rosemary sprig. Stir with a wooden spoon to loosen any brown bits from the bottom of the pan and bring to a boil. Cover the pot with a lid, turn the heat down to a simmer for 1 1/2 hours.
- Meanwhile, prepare the vegetables for the pot. Peel and cut the potatoes, carrots, and turnips. Place in cold water to prevent the vegetables from turning dark.
- Add the carrots and potatoes to the stew, then cover and continue simmering until the vegetables are cooke and the meat is very tender, 30-40 minutes. Stir the vegetables a few times to prevent sticking.
- Remove the bay leaves, and rosemary sprig. Add the frozen peas and cook until the peas are warmed through. Remove from heat and serve.