All “high-oleic” means is that the oil is high in monounsaturated fats (also called omega-9 fatty acids), similar t… https://t.co/CXR4b3xVie
Do-nothing Lamb and Legume Soup
- Ready In: Slow cook (6-8hours) Pressure cook (1.5hours)
- Prep Time: 30 minutes
- Cooking Time: Slow cook (6-8hours) Pressure cook (1.5hours)
- Serves: 8
This warming winter soup is a family favourite. What I particularly like about it is that it's pretty much "set and forget". Just put all the ingredients in the slow cooker, turn it on and 6 odd hours later you have a tasty, filling and nutritious meal.
Ingredients
- 1 tablespoon olive oil
- 3-4 cloves garlic, crushed
- 1 onion, chopped
- 2 carrots, cut in chunks
- 2 stalks celery, chopped
- 1 tablespoon fresh grated turmeric (or 1 teaspoon ground turmeric)
- 250 g boneless lamb, cubed
- 6 cups beef or vegetable stock, salt-reduced
- 1 tablespoon fresh chopped thyme or ½ teaspoon of dried thyme.
- 1 tablespoon fresh rosemary leaves or ½ teaspoon dried rosemary.
- Freshly ground black pepper
- 400 g can black beans, drained and rinsed
- ½ cup frozen peas
Nutrition per serve
538 kJ (129Calories), 11g Protein, 5 Fat (including 1g sat fat), 9g Carbohydrate (including 4g sugars), 3g fibre and 503 mg sodium
Directions
Heat oil in a large stock pot or saucepan. Add garlic and onion, cook and stir until translucent about 2-3 minutes. Transfer to a slow-cooker or a large pot that can sit in an oven for 6-8 hours.
Add chopped carrot, celery, turmeric and lamb and cook until the meat is browned (3-4 minutes). Then cover with stock, thyme, rosemary and pepper.
Cover and cook on low heat for 6-8 hours or on high heat for 3-4 hours or until meat is soft and cooked through. Add more water if necessary. (If you are using a pressure cooker you may only need to cook for between 40 minutes and hour.)
Add the drained can of beans and the frozen peas, stir well and keep warm. Serve in a soup bowl accompanied by a slice of fresh bread or toast.
Variations
Instead of the lamb, you can substitute
- 250 g boneless skinless chicken breasts (2) or thighs (3-4)
- 250 g boneless beef (brisket, gravy beef or chuck steak works well)
Instead of the can of black beans, you can substitute:
- Any other 400 g can of legumes such as chick peas, borlotti beans, soy beans,
If you wish the legumes to ‘disappear’ in the heat of the soup, use a 400 g can of lentils but add it earlier during the cooking to allow it to mix in.
Thanks to Sophie Feng for recipe testing and photography.
You may also be interested in...
Like what you've read so far?
Don't miss a post. Sign up for Catherine's newsletter and get the latest Foodwatch news, product reviews, recipes and special offers direct to your inbox each month. It's free. Plus you'll receive Catherine's 14-page guide "Eat to Boost Your Immune System".
You can unsubscribe at any time and we never give your details to any third party.
Catherine Saxelby
Hi. I’m an accredited nutritionist, blogger and award-winning author. I can help you make sense of all those crazy fad diets and weird super foods.
My aim is to help busy women eat nutrient-dense foods so they maintain a healthy weight while having heaps of energy :) And stay productive.
Instagram Facebook Linkedin Twitter Pinterest Youtube RSS
Buy the book
Cath's Twitter
Recommended Reads
Here’s what I’m reading at the moment. Check out these best-sellers in diet, cooking and nutrition.
