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Lamb Stew with Chickpeas and Pomegranate Molasses

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.

Cooking Light JANUARY 2006

  • Yield: 8 servings (serving size: 3/4 cup stew and 1/2 cup couscous)

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

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.

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
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Lamb Stew with Chickpeas and Pomegranate Molasses recipe

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