Lamb and Fava Beans
User Reviews
4.6
21 reviews
Excellent
-
Prep Time
15 mins
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Cook Time
1 hr 30 mins
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Total Time
1 hr 45 mins
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Servings
4 servings
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Calories
662 kcal
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Course
Main Course
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Cuisine
Middle Eastern
Lamb and Fava Beans
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Tender lamb and fresh fava beans slowly cooked with Middle Eastern spices for a unique and tasty stew. Easy recipe with step-by-step photos.
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Ingredients
- 2 tablespoons extra virgin olive oil
- 1 yellow onion large, minced
- 2 teaspoons garlic crushed
- 2 pounds lamb stew meat boneless
- 1 tablespoon cornstarch
- 1 1/2 teaspoons Turmeric
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper
- 1 quart chicken broth (4 cups)
- 1 pound fava beans
- salt to taste
- black pepper to taste
- 3 cups couscous optional, cooked, for serving
- 3 cups rice
- 3 cups quinoa
- 1 tablespoon parsley optional, chopped fresh, for garnish
Instructions
- Heat olive oil in a 6 quart stock pot over medium till hot. Add minced onion and saute for a few minutes till it softens and begins to brown. Add the garlic and continue to saute for 2 minutes longer till fragrant.
- Add the lamb stew meat and saute for a few minutes, stirring and turning the meat periodically, till the meat is browned on all sides. Scrape up the brown bits from the bottom and sides of the pan as you cook. If you've chosen a fattier cut of lamb, you might find yourself with a lot of excess fat at the bottom of the pan. If you'd like, you can drain the fat from the meat through a mesh strainer at this point, then return any meat, onions and brown bits back to the pan before proceeding.
- Pour 1 quart chicken broth and 2 cups water into the pot and bring it to a simmer. Skim any foam that rises to the top and discard.
- Stir in the turmeric, smoked paprika, and cayenne. Add 1/4 tsp salt (if you're salt sensitive, you can omit this and simply salt to taste at the end of cooking).Reduce the stew to a low simmer. Cover the pot with a lid, vent it, and let it cook for 1 hour, stirring once or twice during cooking.
- Meanwhile, prepare your fava beans. You want beans that are medium-sized-- not too big or too small, averaging around 6-8 inches in length. The shells should feel slightly firm to the touch, not soft or rubbery. They should be bright to light green in color. A little discoloration on the shell is okay, but avoid beans that are heavily blemished or that have large patches of grey/black on them. Slice the bottom tip off of each bean.
- Then, hold the stem end, snap it off, and pull it downward to "unzip" the bean, removing the string(s). During this process, some beans may start to fall apart-- that's ok, they will fall apart in the stew anyway.
- Slice the beans into 2-3 inch pieces. Reserve.
- Alternatively, you can shell the beans completely and discard the shells.
- When the meat has cooked for 1 hour, open the pot. Stir in the fava beans and bring back to a simmer.Cover the pot again, vented, and cook for 15 more minutes. Uncover the pot and continue to simmer till the beans are tender. This could take anywhere from 15-30 more minutes depending on the age and freshness of the beans. As you cook, season the stew with salt and pepper to taste.
- When the beans are tender, mix together 1 tbsp cornstarch and 2 tbsp of cold water in a small bowl till smooth. Stir the cornstarch mixture into the stew and let it simmer for 2-3 more minutes till it thickens.Remove the stew from heat. Serve hot over freshly cooked couscous, rice or quinoa (for gluten free use rice or quinoa). You can also serve it on its own for a low-carb meal.
Nutrition Information
Show Details
Calories
662kcal
(33%)
Carbohydrates
56g
(19%)
Protein
60g
(120%)
Fat
20g
(31%)
Saturated Fat
5g
(25%)
Cholesterol
147mg
(49%)
Sodium
1028mg
(43%)
Potassium
1285mg
(27%)
Fiber
8g
(32%)
Sugar
3g
(6%)
Vitamin A
265IU
(5%)
Vitamin C
20.4mg
(23%)
Calcium
91mg
(9%)
Iron
7.2mg
(40%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 662 kcal
% Daily Value*
| Calories | 662kcal | 33% |
| Carbohydrates | 56g | 19% |
| Protein | 60g | 120% |
| Fat | 20g | 31% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 147mg | 49% |
| Sodium | 1028mg | 43% |
| Potassium | 1285mg | 27% |
| Fiber | 8g | 32% |
| Sugar | 3g | 6% |
| Vitamin A | 265IU | 5% |
| Vitamin C | 20.4mg | 23% |
| Calcium | 91mg | 9% |
| Iron | 7.2mg | 40% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.6
21 reviews
Excellent
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