Crock Pot Irish Lamb Stew

Irish Lamb StewThere are many variations of Irish Lamb Stew out there for you to try, the following just happens to be the one that I make for my non vegan/vegetarian family and friends. its good and its stick to the ribs goodness, great for those cold canadian winters or for a hot summer night (yes believe it or not it goes very well during the heat of summer for some reason). You can also make this using tofu and omit the lamb, it doesn’t taste 100% like it should but its a workable option (still working on a fully vegan version that tastes right to me).

This recipe makes 6 servings

Ingredients
Lamb, Cubed, about 907 grams
Potato, 4 large (3″ to 4-1/4″ dia.)
Onions, 1 medium (2-1/2″ dia))
Baby Carrots, 12
Parsley, 1/2 cup
all-purpose flour, white, 3 tbsp (gluten-free from red mills)
Rosemary, 2 tbsp
Water, tap, 16 fl oz
Garlic, 3 cloves
Ginger Root, 2 tsp
3 tbsp high heat cooking oil (I use Bacel Oil).

Preparation
In a large bowl, dredge lamb in flour, shaking off excess. Heat oil over medium heat (medium saucepan). Working in batches, brown lamb on all sides, about 5 minutes per batch. Transfer to the crock pot.

Pour 1/4 cup water into the sauce pan, scraping up browned bits from bottom with a wooden spoon once the bits have melted add in the chopped onion and start letting it cook remembering to stir occasionally, until water has evaporated and onion is beginning to soften which takes about 5 minutes.

In the crock pot, combine the semi cooked lamb, potatoes, carrots, onions, garlic, water, rosemary, and other ingredients you choose to add.

Cover and cook on low for however long you are not going to be around (can cook though in about 6 to 8 hours) or cook for 3 hours on low then turn to high for another 3 hours – I cook it for 2 hours on low then for about 4 hours on high depending oh what time dinner is to be or if I’m in a rush to make it for some reason.

To thicken the broth up whisk flour with 3 tbsp water until smooth then whisk it into crock pot. Cook, covered, on high until thickened, about 15 minutes depending on your cooker (mine can take up to half an hour for this process to happen).

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*Nutrition Facts
Amount Per Single Serving
Calories 425.6
Total Fat 8.3 g
Saturated Fat 3.0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 3.3 g
Cholesterol 98.3 mg
Sodium 142.5 mg
Potassium 1,609.4 mg
Total Carbohydrate 50.4 g
Dietary Fiber 6.7 g
Sugars 2.0 g
Protein 36.5 g
Vitamin A 98.9 %
Vitamin B-12 68.8 %
Vitamin B-6 52.0 %
Vitamin C 99.1 %
Vitamin D 0.0 %
Vitamin E 2.5 %
Calcium 6.6 %
Copper 25.0 %
Folate 25.3 %
Iron 30.0 %
Magnesium 26.7 %
Manganese 26.2 %
Niacin 60.8 %
Pantothenic Acid 19.3 %
Phosphorus 45.3 %
Riboflavin 28.3 %
Selenium 52.7 %
Thiamin 29.5 %
Zinc 47.9 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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