Lamb Stew with Chickpeas and Pomegranate Molasses

Pomegranate molasses is thick, tangy, sweet, and slightly bitter. Look for it in Middle Eastern markets or gourmet stores; or substitute cranberry juice concentrate.

Yield: 8 servings (serving size: 3/4 cup stew and 1/2 cup couscous)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 384
  • Calories from fat: 27%
  • Fat: 11.5g
  • Saturated fat: 4.1g
  • Monounsaturated fat: 5.2g
  • Polyunsaturated fat: 1.1g
  • Protein: 23.4g
  • Carbohydrate: 44.9g
  • Fiber: 4.5g
  • Cholesterol: 58mg
  • Iron: 3.3mg
  • Sodium: 652mg
  • Calcium: 66mg

Ingredients

  • 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

Preparation

  1. 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.
  2. 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.
  3. 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.
  4. 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.
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