It’s time you upgraded from yet more beef mince. The meat in this Moroccan Lamb Stew is a muscle-building powerhouse, while the gut-filling fibre in the chickpeas and veg will keep you honest between meals.
From how much protein it provides, where to buy it, cook it and what to serve it with, this is everything you need to know about your new muscle-building staple.
One serving of lamb serves up more than 30g of protein for 263kcal, which puts it in the same league as beef. It’s also a potent source of iron and vitamin B12, both of which help your muscles to function.
Where to Buy it
This recipe calls for stewing lamb. That means cubed cuts from various parts of the animal. Supermarket packs are fine, but for a more luxurious dish, ask your butcher for diced shoulder or neck fillet. He’s a better bet than Tesco right now, anyway.
Moroccan Lamb Stew: Ingredients
- Rapeseed oil, 2tbsp
- Stewing lamb, 900g, cubed
- Garlic cloves, 2, minced
- A large onion, diced
- Medium carrots, 4, diced
- Coriander, 2tsp, ground
- Cumin, 2tsp, ground
- A cinnamon stick
- A can of chickpeas, rinsed and drained
- Dried apricots, 190g, chopped
- Pimento-stuffed green olives, 180g
- A can of chopped tomatoes
- Beef broth, 200ml
Moroccan Lamb Stew: Method
- Warm the oil in a large casserole dish over a medium-high heat. Add the lamb, season well with salt and pepper, and cook for 10-15 minutes until browned. Transfer to a plate lined with kitchen towel to drain.
- Add the garlic, onion and carrots. Sauté until the onion softens – about five minutes. Add the coriander, cumin and cinnamon stick. Cook for about 30 seconds until fragrant. Add the chickpeas, apricots, green olives, tomatoes (with their juices), lamb and beef broth. Bring to a boil over a high heat, then reduce the heat to medium-low and simmer until the lamb is tender – this will take 60-90 minutes. Discard the cinnamon. Top up the seasoning if necessary.
Moroccan Lamb Stew: Upgrade It
Time on your hands? Then you can make this stew even more delicious and healthy by following any of the steps below, or all three if you’re really keen.
- To perk up the stew’s flavours, track down a jar of preserved lemons, packed with cholesterol-lowering pectin. You can eat them, chopped, rind and all. Their bitter tartness plays off the sweetness of the apricots. Add two tablespoons with the chickpeas.
- Finish the dish with a hit of freshness. Wash, pluck and coarsely chop some flat-leaf parsley, loaded with immunity-boosting vitamin C, or antioxidant-rich coriander. After you transfer the stew to bowls, scatter the herbs liberally on top before serving.
- Like other stews, this tastes even better reheated the next day, after the flavours have had a chance to mingle. Just warm everything over a medium heat. Anything hotter and you run the risk of scorching the ingredients, not to mention your taste buds.
Moroccan Lamb Stew: Side Dishes
Harissa Potato Salad
For quick-burning training fuel, whip up this simple side, which packs 27g of carbs. Chop four medium-sized potatoes into bite-sized pieces and boil until tender, then drain. In a bowl, toss with a large glug of olive oil and some harissa. Cool in a fridge and top with a sprinkle of parsley.
Quinoa “Couscous” Salad
Cook up 170g of quinoa – a great source of all nine essential amino acids and extra fibre. In
a bowl, toss the quinoa, a diced tomato, half a chopped cucumber, a handful of minced red onion, the juice of half a lemon, a glug of olive oil and some chopped coriander. Serve hot or cold.
Sign up to the Men's Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.
For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK.
You Might Also Like