Lamb Couscous Stew

4
Serves
412
Calories
18
Nutrients
19
Vitamins

Ingredients

1 tablespoon olive oil
1 cup chopped onions
1 1/2 pounds lean lamb stew meat, cubed
1/4 teaspoon cayenne pepper
2 teaspoons freshly ground black pepper
1 teaspoon ground ginger
1 teaspoon turmeric
1 cup beef broth
3 medium carrots , peeled and cut into 1/2" rounds
2 medium zucchini , sliced
2/3 cup couscous
2 teaspoons olive oil
1/3 cup cold water
pinch of salt
1/3 cup hot water

Cooking Instructions

1. Heat 1 tablespoon of olive oil over medium heat in a large stew pot.

2. Add the onions and cook, stirring occasionally, until they turn translucent, about 5 minutes.

3. Season the lamb well with salt and black pepper. Turn the heat to medium-high and sear the lamb cubes well on all sides.

4. Add the cayenne pepper, ginger and turmeric. Turn the heat to low, add the beef broth, cover the pot and cook for 45 minutes.

5. Remove the cover from the stew and add the carrots and zucchini. (Add a little water if the stew is too dry.) Cook for 20 minutes.

6. Meanwhile, make the couscous. Place a shallow metal colander inside a heavy-bottomed pot with a tight-fitting lid. If the colander's holes are big enough for the couscous to fall through, line it with a piece of dampened cheesecloth. Add an inch of water to the pot. Bring the liquid to a simmer.

7. In a medium-size bowl, combine the couscous with the remaining oil and stir well. Pour the couscous into the colander, cover and steam for 20 minutes.

8. Remove the colander from the pot, pour the couscous into the bowl and stir in the cold water, breaking up all lumps with a fork. Return the mixture to the colander, set it in the pot and steam an additional 20 minutes.

9. Transfer the couscous to the bowl once again, stir in the salt and hot water, breaking up the lumps with a fork.

10. Pour the couscous back into the colander, cover and steam until tender, about 20 minutes.

11. To serve, mound the couscous in the center of warmed plates and spoon the meat and vegetables around it.

Serving Size: about 1 1/2 cups

Nutrition Information

Number of Servings: 4

Calories
412
Protein
41 g
Total Carbohydrate
34 g
Dietary Fiber
5 g
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar
8 g
Total Fat
12 g
Saturated Fat
3 g
Monounsaturated Fat
6 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
114 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
41 %
Percent Calories from Carbohydrate
33 %
Percent Calories from Fat
26 %

Vitamin A
15570 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
1 mg
Vitamin B3 - Niacin
13 mg
Vitamin B6
0 mg
Vitamin B12
5 mcg
Biotin
8 mcg
Vitamin C
16 mg
Vitamin D
0 IU
Folate
43 mcg
Vitamin E
3 IU
Vitamin K
82 mcg
Pantothenic Acid
1 mg
Calcium
58 mg
Iron
4 mg
Phosphorus
440 mg
Potassium
792 mg
Sodium
484 mg
Zinc
7 mg