Lamb and Eggplant Stew
Lamb and Eggplant Stew - Protein and warmth in one pan
Healthy, because
Even smarter
Nutritional values
It is not only the high content of muscle-strengthening proteins that makes beans so healthy. The legumes also shine with important minerals such as bone-strengthening calcium and blood-forming iron.
If you can't get a pomegranate or don't want to bother with popping the seeds, you can replace it with a small sliced orange, which also adds a fruity flavor.
(Percentage of daily recommendation)
| Calorie | 645 cal. | (31 %) | ||
| Protein | 55 g | (56 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 25.2 g | (84 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 10.7 μg | (18 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 23.5 mg | (196 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 4.2 μg | (140 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 1,992 mg | (50 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 255 mg | (85 %) | ||
| Iron | 9.5 mg | (63 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 11.7 mg | (146 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 368 mg | |||
| Cholesterol | 92 mg |
Ingredients
- Ingredients
- 5 ozs Freekeh (roasted green durum wheat) or Bulgur
- salt
- 22 ozs lamb meat (e.g. shoulder)
- 1 onion
- 2 garlic cloves
- ½ oz ginger roots
- 1 red chili pepper
- 9 ozs frozen Fava bean (or broad beans)
- 2 thin Eggplant (9 ounce)
- 4 Tbsps olive oil
- 1 Tbsp Baharat (Arabic spice mixture)
- 18 ozs Vegetable broth
- 7 ozs strained tomato
- 3 sprigs mint
- peppers
- 1 oz Pomegranate seed (2 TBSP.)
- 1 oz chopped Shelled pistachio (2 TBSP.)
Preparation steps
Bring Freekeh to a boil in 14 ounces of water with 1 pinch of salt, cover, and simmer on low heat for 30 minutes. Then drain and leave to drain.
Meanwhile, rinse lamb, pat dry, and cut into 2-inch pieces. Peel onion, garlic, and ginger and finely dice everything. Halve chili pepper lengthwise, remove seeds, wash and chop. Allow beans to thaw. Clean, wash and slice the eggplants.
In a large skillet, heat 2 tablespoons oil. Sauté eggplant in it for 4 minutes over medium heat; then remove. Add remaining oil, heat and fry lamb in it all around for 5 minutes. Add onion, garlic, ginger and chili and sauté 3 minutes. Add spice mixture and saute for 2 minutes. Add broth and tomatoes, cover and simmer on low heat for 30 minutes.
Mix in beans and eggplant and stew for another 10 minutes. Mix in freekeh and let everything get warm. Wash mint, shake dry and pluck leaves. Season lamb stew with salt and pepper, sprinkle with pomegranate seeds and pistachios and garnish with mint.
