Lamb, chickpea, coconut and tomato stew
Protein packed stew
6 - 8
Serves
15 mins
Prep Time
2 hrs
Cook Time
Recipe author
Community Days at Homeland
Protein packed, this tomato and coconut stew is creamy and delicious, especially when packed with tender lamb and chickpeas.
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High Iron
High Fibre
Dairy Free
High Protein
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 tomatoes
i
1 cup tomato passata
800ml (2 cans) coconut milk
1/2 cup soy sauce
To Serve
kūmara
mashed
seasonal vegetables
steamed
Method
For The Stew
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.
Start Timer
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.
Energy
1991kJ (476 kcal)
Protein
29.3g
Total Fat
26.5g
Saturated Fat
14.1g
Carbs
23.7g
Dietary Fibre
10.1g
Sodium
1529mg
Iron
5.2mg
Zinc
4.8mg
Vitamin B12
1.3µg
