Lamb, Chickpea and Saffron Ragout with Couscous
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(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 20 min.
Preparation
Calories:
712
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 712 cal. | (34 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.9 mg | (83 %) | ||
| Vitamin K | 28 μg | (47 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 18.8 mg | (157 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 89 μg | (30 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 3.8 μg | (127 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,070 mg | (27 %) | ||
| Calcium | 114 mg | (11 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 7 mg | (88 %) | ||
| Saturated fatty acids | 13.1 g | |||
| Uric acid | 437 mg | |||
| Cholesterol | 110 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Tbsps vegetable oil
- 21 ozs stewing lamb
- 2 garlic cloves (finely chopped)
- 2 onions (finely chopped)
- 1 bay leaf
- 1 tsp ground Cumin
- ½ tsp Chili powder
- 10 Saffron
- 3 cups vegetable stock
- 3 Tbsps lemon juice
- 7 ozs carrots (sliced)
- 7 ozs Zucchini (halved lengthways and sliced)
- 4 Tomatoes (sliced)
- 9 ozs chickpeas (tinned, drained and rinsed)
- ½ cup raisins
- 1.111 cups Couscous
- 1 Tbsp butter
- 4 sprigs parsley (roughly chopped)
Preparation
Kitchen utensils
1 Cutting board, 1 Small knife, 1 Fine grater, 1 Wooden spoon, 1 Measuring cups, 1 Small pot, 1 deep bowl, 1 Hand mixer, 1 Muffin tin (12 Mulden), 12 Baking cups, 1 Wire rack, 1 Bowl, 1 Rubber spatula
Preparation steps
1.
Heat the oil in a pot. Fry the meat on a high heat and then remove from the pot. Add the garlic and the onions to the pot and fry on a low heat for 3-4 minutes. Season well with salt and ground black pepper.
2.
Place the lamb back in the pot and add the bay leaf, cumin, chilli powder and the saffron threads. Quench with the vegetable stock and the lemon juice and braise with a lid on for 40 minutes.
3.
Add the carrots, courgette, tomatoes, chickpeas and the raisins to the meat. Braise with a lid on for a further 30 minutes until the meat is soft.
4.
About 15 minutes before serving prepare the couscous according to the directions on the packet. Carefully stir in the butter with a fork. Stir the parsley into the ragout, season with salt and ground black pepper and serve with the couscous.
