Spicy Vegetable Lamb Stew
Healthy, because
Even smarter
Nutritional values
This stew is a great mix of protein, carbs, nutrients, and fats, making it a hearty dish that is filling and good for your body as a whole. This is a great way to eat all your essential nutrients in one dish.
With tofu instead of lamb and vegetable broth instead of meat stock, the dish becomes vegetarian in no time at all. Outside the kale season you can also enjoy the stew with other vegetables, for example with spinach or chard.
(Percentage of daily recommendation)
| Calorie | 416 cal. | (20 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.5 mg | (63 %) | ||
| Vitamin K | 79.3 μg | (132 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.7 mg | (106 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 900 mg | (23 %) | ||
| Calcium | 72 mg | (7 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 4.5 mg | (56 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 229 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 14 ozs Lamb shoulder
- 1 onion
- 1 garlic clove
- 10 ozs Sweet potato (or pumpkin pulp)
- 10 ozs Kale
- 3 ozs brown Lentils
- 2 Tbsps vegetable oil
- salt
- freshly ground peppers
- 1 tsp Harissa
- 5 ozs Tomato juice
- 16 ozs Beef broth
- 4 ozs Cherry tomatoes
- fresh cilantro (for garnishing)
Preparation steps
Rinse meat, pat dry and cut into approximately 3/4 inch cubes. Peel onion and garlic and dice finely. Peel sweet potatoes and cut into approximately 1 1/4 inch pieces. Rinse kale, remove tough stems, cut into approximately 1-1/2 inch wide strips. Rinse lentils and drain.
Heat oil in a large saucepan and brown meat on all sides. Add onion and garlic and saute for a few minutes. Add lentils, sweet potatoes and kale. Season with salt, pepper and Harissa. Add tomato juice and broth. Simmer, stirring occasionally, for 45 minutes. Add more broth if necessary. Rinse tomatoes and cut into quarters. Add tomatoes just before the end of cooking. Season to taste. Sprinkle with cilantro and serve.
