Lamb Stew with Chickpeas and Pomegranate Molasses

Cooking Light
Pomegranate molasses is thick, tangy, sweet, and slightly bitter. Look for it in Middle Eastern markets or gourmet stores; or substitute cranberry juice concentrate.
8 servings (serving size: 3/4 cup stew and 1/2 cup couscous)


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Cooking spray
2 cups chopped red onion
6 garlic cloves, minced
1/3 cup all-purpose flour (about 1 1/2 ounces)
2 pounds boneless leg of lamb, trimmed and cut into bite-sized pieces
1 tablespoon olive oil
1 teaspoon salt, divided
2 tablespoons pomegranate molasses
2 (14-ounce) cans less-sodium beef broth
2 cups (1/4-inch) slices carrot
1 (15-ounce) can chickpeas (garbanzo beans), drained
2 tablespoons chopped fresh mint
1/2 teaspoon freshly ground black pepper
4 cups hot cooked couscous


Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion; sauté 10 minutes or until tender and golden brown. Add garlic; sauté 1 minute. Spoon onion mixture into a large bowl.

Place flour in a shallow bowl or pie plate. Dredge lamb in flour, shaking off excess. Heat oil in pan over medium-high heat. Add half of lamb mixture; sprinkle with 1/4 teaspoon salt. Cook 6 minutes, browning on all sides. Add browned lamb to onion mixture. Repeat procedure with remaining lamb mixture and 1/4 teaspoon salt.

Add pomegranate molasses and broth to pan, scraping pan to loosen browned bits; bring to a boil. Stir in lamb mixture. Cover, reduce heat, and simmer 1 hour or until lamb is just tender.

Stir in carrot and chickpeas. Simmer, uncovered, 45 minutes or until lamb is very tender. Remove from heat; stir in remaining 1/2 teaspoon salt, mint, and pepper. Serve over couscous.

Created date

December 2005

Nutritional Information

Calories 384
Caloriesfromfat 27 %
Fat 11.5 g
Satfat 4.1 g
Monofat 5.2 g
Polyfat 1.1 g
Protein 23.4 g
Carbohydrate 44.9 g
Fiber 4.5 g
Cholesterol 58 mg
Iron 3.3 mg
Sodium 652 mg
Calcium 66 mg