Lamb, chickpea, coconut and tomato stew

Protein packed stew

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Serves

6 - 8

Prep Time

15 mins

Cook Time

2 hrs

Protein packed, this tomato and coconut stew is creamy and delicious, especially when packed with tender lamb and chickpeas.

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Ingredients

Stew
  • 1 boned Quality Mark lamb shoulder

    cut into muscles, then 2-3cm chunks
  • 2 Tbsp vegetable oil

  • 2 onions

    peeled and sliced
  • 8 garlic cloves

    peeled and sliced
  • 2 pieces, 3-4cm each fresh ginger

  • 1-2 red chilli

    sliced
  • 6 star-anise

  • 2 tsp turmeric

  • 2 tsp fennel seeds

  • 2 tsp coriander seeds

  • 800g (2 cans) chickpeas

    cooked
  • 1 litre chopped tomatoesi

  • 1 cup tomato passata

  • 800ml (2 cans) coconut milk

  • 1/2 cup soy sauce

To Serve
  • kūmara

    mashed
  • seasonal vegetables

    steamed

Method

1

Caramelise the lamb in the oil and remove to a platter – keep the cooking juices in the saucepan.

2

Caramelise the onions, garlic, ginger and chillies in the oil and juices.

3

Return the lamb, add the star anise, turmeric, fennel seeds, coriander seeds, chickpeas, both tomatoes, coconut milk and soy sauce and bring to the boil.

4

Add enough hot water to cover the lamb by 2cm and bring to a boil. Lay a paper cartouche on top and simmer 2 hours.

5

A cartouche is a paper lid that forms a semipermeable barrier to allow some evaporation, but not too much.

6

Taste for seasoning, adding salt or soy to adjust.

7

Serve with kumara mash and steamed seasonal vegetables.

Nutrition Information per Serving (520g)

This nutrition information panel is for the stew only based on 8 serves. It doesn't include the kumara mash and steamed seasonal vegetables.

Energy1991kJ (476 kcal)
Protein29.3g
Total Fat26.5g
Saturated Fat14.1g
Carbohydrate23.7g
Dietary Fibre10.1g
Sodium1529mg
Iron5.2mg
Zinc4.8mg
Vitamin B121.3µg