Moroccan Lamb and White Bean Stew?>

Moroccan Lamb and White Bean Stew

by Berkeley Wellness  

The ingredients in this stew are inspired by North African cuisine, which typically combines lamb, beans, and dried fruit with warm spices such as cinnamon and ginger. Parsnips are the somewhat unorthodox addition here, and if you don’t like them or can’t get them, just use an equivalent amount of carrots instead.

  • 1½ cups chicken broth, homemade or canned
  • ¾ teaspoon ground ginger
  • ½ teaspoon cinnamon
  • ½ teaspoon pepper
  • 1 large onion, finely chopped
  • 2 carrots, thinly sliced
  • 2 parsnips, thinly sliced
  • ¾ pound leg of lamb, cut into ½-inch pieces
  • ½ cup pitted dried plums (prunes), coarsely chopped
  • 3 tablespoons tomato paste
  • 1½ cups cooked white beans or canned (rinsed and drained)
  • ¼ teaspoon salt
  • ¼ cup (4 tablespoons) chopped cilantro
  • 1 tablespoon fresh lemon juice

1. In a Dutch oven or large saucepan, combine the broth, ginger, cinnamon, and pepper, and bring to a boil over medium heat. Add the onion, carrots, and parsnips and cook, stirring frequently, until the vegetables have softened, about 10 minutes.

2. Stir in the lamb and cook until the lamb is no longer pink, about 5 minutes.

3. Add the dried plums, tomato paste, white beans, salt, and 2 tablespoons of the cilantro. Cover and simmer until the lamb is cooked through and tender, about 20 minutes. Stir in the remaining 2 tablespoons cilantro and the lemon juice.

Makes 4 servings.

Nutrition per serving: 392 calories, 10g total fat (3.5g saturated), 81mg cholesterol, 9g dietary fiber, 43g carbohydrate, 34g protein, 315mg sodium.

Good source of: beta carotene, fiber, folate, niacin, potassium, selenium, vitamin B12, zinc.