Savory Lamb and Chickpea Stew
This stew is perfect for lunch because it's rich and satisfying but won't weigh you down, says Krieger. Plus, it's full of protein and fiber to power you through a long afternoon.
- 2 pounds boneless lamb stew meat, cut into 1-inch cubes
- 1 1/2 teaspoons salt, divided
- 1/2 teaspoon freshly ground black pepper, divided
- 3 tablespoons olive oil, divided
- 1 very large onion (1 pound), chopped
- 4 cloves garlic, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon crushed red pepper flakes
- 1 15-ounce can no-salt-added tomato sauce
- 1 15-ounce can no-salt-added diced tomatoes
- 1 15-ounce low-sodium chickpeas, drained and rinsed
- 4 cups lightly packed, chopped fresh spinach
- Season the meat with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper. Heat 1 tablespoon of the oil in a wide-bottomed, 6-quart pot over medium-high heat. Add half of the meat and cook, turning once, until browned, 5 to 6 minutes total. Transfer the meat to a plate then repeat with an additional 1 tablespoon of the oil and the rest of the meat, transferring it to the plate when it is browned.
- Add the remaining 1 tablespoon oil to the pot, then add the onion and cook, stirring, until translucent, 6 to 7 minutes. Add the garlic, cumin, remaining 1 teaspoon of salt, the coriander, crushed red pepper flakes, and the remaining 1/4 teaspoon pepper and cook, stirring, 1 minute more. Return the meat to the pan along with any accumulated juices and add the tomato sauce, diced tomatoes with their juices, and chickpeas and bring to a boil. Lower the heat to low, cover, and simmer until the lamb is tender, 90 minutes to 2 hours. Stir in the spinach and cook until it is wilted, 1 minute.
- To refrigerate and reheat, transfer the stew to an airtight container sand refrigerate for up to 4 days. Reheat in the microwave on full power for about 90 seconds to 2 minutes for a single portion. Alternatively, place in a saucepan over medium-low heat, cover, and cook, stirring occasionally, until warmed through, 8 to 25 minutes, depending on the amount.
- Adapted with permission from You Have It Made, © 2016 by Ellie Krieger. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.
Per serving: 360 kcal cal., 12 g fat) (31 g carb., 7 g fiber, 31 g pro.. Percent Daily Values are based on a 2,000 calorie diet