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.