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Lamb Stew With White Beans

Source: Genius Kitchen(food.com)
Estimated Nutritional Profile
Nutrient Quantity
Protein (g)348.1851
Energy (kCal)6377.419
Carbohydrates (g)244.5563
Total fats (g)446.869
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Toss the lamb with the orange juice, garlic, ginger, and mint in a large bowl. Let marinate, covered, in the fridge for 4 hours. | 2. Dump the lamb into a colander set over a bowl to catch the marinade. Reserve the liquid. Dry the lamb very well with paper towels; if you don’t, the pieces will steam, not sear. Generously season the lamb with salt and pepper. | 3. Heat the oil in a large pot over medium-high heat until very hot. Working in 3 or 4 batches, sear the lamb pieces, stirring occasionally, until browned, 8 to 10 minutes. Using a slotted spoon, transfer to a bowl. Return all the lamb to the pot, sprinkle with the flour, and stir to combine. Pour in the reserved marinade and the stock. Add the drained soaked beans (if using canned beans, add them in the next step), the carrots, bay leaves, cinnamon, oregano, star anise, coriander seeds, cumin, lemon zest, and lemon juice, cover, and bring to a boil. Reduce the heat to low and simmer for 1¼ hours, stirring occasionally. | 4. Spoon in the tomatoes and the canned beans, if using. Continue simmering, uncovered if the stew is thin, until the lamb is tender and the beans are soft but still hold their shape, 15 to 20 minutes more. Toss out the bay leaves, cinnamon sticks, and star anise. Take a taste and season the stew with salt and pepper, if needed. | 5. To serve, ladle into bowls and speckle with parsley. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    lamb shoulder 4 cut 4790.016 0.0 300.8275 389.1888
    orange juice 1 1/2 cups 167.4 38.688 2.6039999999999996 0.7440000000000001
    garlic clove 6 minced 26.82 5.9508 1.1448 0.09
    ginger 1 piece peeled grated - - - -
    mint leaf 1 cup chopped - - - -
    salt pepper - - - -
    olive oil 2 tablespoons 238.68 0.0 0.0 27.0
    purpose flour 2 tablespoons - - - -
    beef stock 3 cups 514.08 56.0196 18.9756 24.2676
    navy bean 1 1/2 cups rinsed soaked canned rinsed drained dried 104.52 20.358 9.594 1.092
    carrot 8 peeled cut 419.84 98.0992 9.5232 2.4576
    bay leaf 3 - - - -
    cinnamon 2 - - - -
    oregano 1 tablespoon chopped 7.95 2.0676 0.27 0.1284
    star anise 1 - - - -
    coriander seed 2 teaspoons crushed 10.728 1.9796 0.4453 0.6397
    cumin 1 teaspoon ground 7.875 0.929 0.374 0.4677
    lemon zest 1 teaspoon grated - - - -
    lemon juice 2 tablespoons 6.71 2.1045 0.1067 0.0732
    tomato 2 cups canned chopped drained cut 82.8 18.36 4.32 0.72
    flat leaf parsley - - - -

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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