Healthy Lamb Stew
A wholesome Mediterranean lamb stew with tender lamb, chickpeas, potatoes, and hearty vegetables simmered in aromatic spices. Packed with protein and fiber, it’s perfect for easy weeknight dinners or meal prep, delivering rich flavor and satisfying comfort in every bowl.
Equipment
- 1 large Dutch oven or heavy-bottomed pot
- 1 Knife Block Set
- 1 cutting board
- Measuring Cups and Spoons
Ingredients
- 2 pounds boneless lamb shoulder cut into 1-inch cubes
- 2 teaspoons salt divided
- 1 teaspoon black pepper divided
- ⅓ cup all-purpose flour
- 4 tablespoons olive oil divided
- 1 large onion diced
- 3 carrots diced
- 3 celery stalks diced
- 5 garlic cloves minced
- 2 teaspoons ground cumin
- 1 ½ teaspoons ground coriander
- ¼ teaspoon crushed red pepper flakes
- 4 cups vegetable broth
- 1 15-ounce can fire-roasted diced tomatoes
- 1 15-ounce can chickpeas, rinsed and drained
- 1 pound potatoes cut into ½-inch chunks
- 2 bay leaves
- ⅓ cup fresh mint sliced
- ½ cup fresh parsley chopped (plus extra for garnish)
Instructions
- Prepare and Season the Lamb: Begin by gathering all your lamb cubes in a large mixing bowl. Sprinkle 1 teaspoon of salt and ½ teaspoon of black pepper evenly over the lamb. Toss the pieces gently so that each cube is lightly coated in the seasoning. Then, sprinkle ⅓ cup of all-purpose flour over the lamb, tossing again until every piece has a thin, even layer of flour. This step will help create a subtle crust when browning and will also thicken the stew later.
- Brown the Lamb – First Batch: Heat 1 tablespoon of olive oil in a large Dutch oven or a heavy-bottomed pot over medium-high heat. Once the oil shimmers, carefully add half of the lamb cubes in a single layer, making sure not to crowd the pot. Allow the lamb to brown undisturbed for about 3-4 minutes, then turn each piece using tongs to ensure all sides develop a rich golden crust. Continue browning for a total of approximately 7 minutes. Once browned, remove the lamb and place it on a plate.
- Brown the Lamb – Second Batch: Add another tablespoon of olive oil to the same pot and repeat the browning process with the remaining lamb cubes. Make sure to scrape up any browned bits left from the first batch—they add incredible flavor. Once all the lamb is browned, set it aside with the first batch. Reserve any remaining flour from the initial coating; it will be used later to thicken the vegetables and enrich the stew.
- Sauté Aromatic Vegetables: Add the remaining 2 tablespoons of olive oil to the pot. Once heated, add the diced onion, carrots, and celery. Stir occasionally and cook for 5-7 minutes, until the vegetables soften and develop a slight golden-brown color. This caramelization enhances the natural sweetness and depth of flavor.
- Add Garlic and Spices: Stir in the minced garlic and cook for an additional 1 minute until fragrant, being careful not to let it burn. Sprinkle in the ground cumin, ground coriander, and crushed red pepper flakes, toasting them with the vegetables for roughly 15 seconds. Then, add the reserved flour from the lamb and stir thoroughly until the vegetables are evenly coated. This step helps thicken the stew and infuses the base with rich, aromatic flavor.
- Combine Lamb and Liquids: Return all the browned lamb to the pot. Pour in 4 cups of vegetable broth, the fire-roasted diced tomatoes with their juices, and the rinsed chickpeas. Add the potato chunks and the bay leaves. Sprinkle in the remaining 1 teaspoon salt and ½ teaspoon black pepper. Stir everything gently to combine, scraping the bottom of the pot to lift any flavorful browned bits.
- Add Fresh Herbs: Fold in the sliced fresh mint and chopped parsley. These herbs add a bright, fresh flavor that balances the richness of the lamb and the hearty vegetables.
- Simmer the Stew: Bring the mixture to a gentle boil over medium-high heat. Once boiling, reduce the heat to low and cover the pot with a tight-fitting lid. Allow the stew to simmer slowly for 70-80 minutes, stirring occasionally. The lamb should become tender, and the potatoes will cook through, creating a thick, hearty, and flavorful stew.
- Final Adjustments and Serve: Remove the bay leaves. Taste the stew and adjust seasoning if needed. Spoon the stew over cooked rice or serve as-is for a warming, satisfying meal. Garnish with extra chopped parsley for a fresh pop of color and flavor.
- Enjoy and Store: Serve hot and enjoy immediately. Leftovers can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 3 months, making this stew an excellent option for meal prep or busy weeknight dinners.
Notes
- Use boneless lamb shoulder for the best balance of tenderness and flavor; it becomes beautifully juicy when slow-cooked.
- Browning the lamb in batches prevents overcrowding and ensures a rich, caramelized crust that enhances the stew’s depth.
- For extra thickness, reserve some of the flour used to coat the lamb and stir it into the vegetables before adding the liquids.
- Fire-roasted diced tomatoes add a subtle smoky flavor; if unavailable, regular diced tomatoes work fine.
- Adjust the crushed red pepper to your spice preference; even a small amount adds a gentle warmth without overwhelming the other flavors.
- Fresh herbs like parsley and mint brighten the stew at the end, balancing the rich, hearty lamb and vegetables.
