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.
IngredientsIngredient Checklist
1 ½ pounds 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
1 tablespoon 1 tablespoon olive oil, or canola oil
4 teaspoons ground cumin
1 tablespoon ground coriander
¼ teaspoon cayenne pepper
¼ teaspoon salt
1 Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 (28 ounce) can 1 28-ounce can diced tomatoes
¾ cup reduced-sodium chicken broth
4 cloves garlic, minced
1 (15 ounce) can 1 15- or 19-ounce can chickpeas, rinsed
6 ounces baby spinach
DirectionsInstructions Checklist
Step 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.
Step 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.
Step 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.
Tips
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. Refr
For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.
Nutrition Facts
Serving Size: About 1 Cup
Per Serving:
253 calories; protein 19.3g; carbohydrates 12.4g; dietary fiber 4.6g; fat 14.2g; saturated fat 5.1g; cholesterol 58.8mg; vitamin a iu 2154.7IU; vitamin c 16.2mg; folate 57.8mcg; calcium 97.8mg; iron 3.3mg; magnesium 54.1mg; potassium 569.8mg; sodium 411.9mg; thiamin 0.7mg.
Exchanges:
1/2 Starch, 1 Vegetable, 3 Lean Meat