the_information_nexus/food_related/lamb_stew.md

Wholesome Lamb Stew

Ingredients:

• 1 lb lamb shoulder, cut into 1-inch cubes
• 2 tbsp olive oil
• 1 large onion, diced
• 2 carrots, peeled and cut into chunks
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• 2 medium potatoes, peeled and cubed
• 1 can (14.5 oz) diced tomatoes
• 4 cups low-sodium chicken or vegetable broth
• 1 bay leaf
• 1 sprig fresh rosemary
• 1 tsp dried thyme
• Salt and freshly ground black pepper to taste
• 1 cup frozen peas

Instructions:

1. Prepare ingredients:

   • Cut lamb into cubes
   • Chop vegetables

2. Brown the meat (Sautéing technique):

   • Heat olive oil in a large pot over medium-high heat
   • Add lamb cubes and brown on all sides (about 5 minutes)
   • Remove lamb and set aside

3. Sauté vegetables (Sautéing technique):

   • In the same pot, add onions, carrots, and celery
   • Sauté until onions are translucent (about 5 minutes)
   • Add garlic and cook for another minute

4. Combine and simmer (Braising technique):

   • Return lamb to the pot
   • Add potatoes, diced tomatoes, broth, bay leaf, rosemary, and thyme
   • Bring to a boil, then reduce heat to low
   • Cover and simmer for 1.5 to 2 hours, or until lamb is tender

5. Finish the stew:

   • Add frozen peas in the last 5 minutes of cooking
   • Season with salt and pepper to taste
   • Remove bay leaf and rosemary sprig before serving

Nutrition and Cooking Notes:

• This stew combines proteins (lamb), vegetables (carrots, celery, potatoes, peas), and healthy fats (olive oil)
• Braising helps tenderize the lamb while infusing it with flavor
• The long, slow cooking process allows flavors to meld while preserving nutrients
• Using the same pot for browning and braising preserves flavor-rich fond (browned bits on the bottom of the pot)
• Adding peas at the end preserves their color, texture, and nutrients

Serve with a side of whole grain bread or over quinoa for a complete meal.