By Tina Marinaccio, RDN
It’s getting cooler outside and a good time to include some one pot stews and soups like this Grass Fed Moroccan Lamb Chickpea Stew
Homemade stew does not mean slaving over the stovetop for hours. This comes together in about 30 minutes, and can even be pressure cooked in the Instant Pot for 5 minutes, allowing the pressure to release naturally
There are some spices with anti-inflammatory properties, like harissa, and ginger, balanced with sweet vegetables such as Vidalia onion, and carrots, plus a few prunes
If grass fed ground lamb is not available, you can use ground turkey, beef, or chicken, preferably organic and pasture raised
Why should I use grass fed meat?
Grass fed lamb is not only higher omega 3 fats and protein, it is lower in total fat compared to conventionally raised lamb
What’s better for us, is better for the animal
Lamb are ruminants meant to forage on a natural diet in a pasture of grass or hay, not high grain and other diets like corn and soy. The four compartment stomach has microbes and enzymes to break down and digest the fibers in grass. Grains digest more quickly, but cause a lot of problems with intestinal flora causing ulcers, liver disease, and make the animals quite sick
What’s better for us, is also better for the environment
Sustainable agricultural practices support biodiversity of soil and plants, while feed lot farming decimates the land, confining the animals to small areas, thus requiring antibiotics to avoid disease from poor sanitation
Does “all natural” mean grass fed?
According to the FDA, natural means there are no artificial flavors or colors added, but does not ensure grass fed
Where can I find grass fed meat?
Supermarkets and local farmers are a good source for grass fed meats, plus there are lots of options in online markets and big box stores with competitive pricing
Moroccan Grass Fed Lamb Chickpea Stew Recipe:
Ingredients:
1 tbsp good olive oil
1 large sweet onion, diced
8 cloves garlic, chopped
1 tbsp ground cumin
1/4 tsp hot smoked paprika
1/4 tsp cinnamon
2 tbsp harissa*
1 tbsp fresh grated ginger
1 cup fresh cilantro leaves
2 carrots, sliced
1# ground lamb
28oz can diced tomatoes
3 pitted prunes, mashed
1/2 tsp salt
15oz can garbanzo beans, drained
1/2 cup dry white wine
Zest from one lemon
Optional: Tzatziki or Raita sauce as garnish
In a medium pot, over medium heat, saute onion, garlic, cumin, paprika, cinnamon, harissa, ginger, cilantro, and carrots in oil, stirring occasionally, for 5 minutes
Add lamb, breaking up into bite size pieces, and incorporate into onion mixture
Add tomatoes, prunes, salt, garbanzo beans, wine, and lemon zest; stir to combine
Cook covered for 30 minutes, stirring occasionally, then ladle into bowls
*Harissa is a spicy Middle Eastern chili paste found in most supermarkets in the condiment aisle
Optional: Serve stew with tzatziki or raita sauce and additional harissa for garnish
You can also make this in an Instant Pot by pressure cooking for 5 minutes, and allowing pressure to release naturally
Tina is an Integrative Culinary Registered Dietitian and can be reached at tinatherd@gmail.com
