Cypriot Lamb and Pumpkin-Seed Stifado with Pearl Onions, Cinnamon and Bay
A long-simmered Cypriot stew of tender lamb with pearl onions, cinnamon, bay and a finishing shower of toasted pumpkin seeds. Lamb and pumpkin seeds together stack two strong forms of dietary zinc, the mineral your immune system and skin both depend on.
- Prep
- 10 min
- Cocción
- 75 min
- Total
- 85 min
- Porciones
- 1
Ingredientes
- 110g cooked (~150g raw lamb stew meat)lamb shoulder, cut into 3cm cubes
- 20g (about 2 tablespoons)raw pumpkin seeds (pepitas)
- 100g (about 8 small)pearl onions or shallots, peeled
- 60g (1 small)carrot, cut into 2cm chunks
- 80g (1 small)ripe tomato, chopped (or 1 tbsp tomato paste + 60g water)
- 2cloves (6g)garlic, smashed
- 1.5tsp (7g)extra-virgin olive oil
- 200mllow-sodium bone broth or chicken broth
- 30ml (2 tbsp)red wine vinegar
- 1stickcinnamon
- 2leavesdried bay
- 4wholecloves
- 4wholeallspice berries (or 1/4 tsp ground)
- 1/4tspsea salt
- 1/8tspblack pepper
- 10g (small handful)flat-leaf parsley, chopped
- 1/2(15ml juice)lemon, juiced
Preparación
- 01
Pat the lamb cubes very dry. Season with the salt and pepper. Heat the olive oil in a heavy-bottomed pot or Dutch oven over medium-high heat. Sear the lamb on two sides, about 2 minutes each side, until deeply browned. Transfer to a plate.
- 02
Lower the heat to medium. Add the pearl onions, cut side down, and the carrot. Cook 4 to 5 minutes without disturbing, until edges are golden.
- 03
Add the smashed garlic, chopped tomato, cinnamon stick, bay leaves, cloves and allspice. Stir for 30 seconds, then deglaze with the red wine vinegar, scraping up any fond.
- 04
Return the lamb and any juices to the pot. Pour in the bone broth so it covers about two-thirds of the meat. Bring to a gentle simmer, cover, and cook 60 to 70 minutes on low heat, until the lamb is fork-tender and the onions soft.
- 05
Uncover for the last 10 minutes to reduce the sauce slightly. Discard the cinnamon stick, bay leaves, cloves and allspice berries.
- 06
While the stew finishes, toast the pumpkin seeds in a dry skillet over medium heat for 2 to 3 minutes, shaking often, until they pop and turn one shade darker.
- 07
Spoon the stew into a wide bowl. Shower with the toasted pumpkin seeds, parsley and a squeeze of lemon.
Nutrición (por porción)
- Calories
- 600kcal
- Protein
- 35g
- Carbs
- 25g
- Fat
- 30g
- Fiber
- 5g
- Selenium
- 25mcg
- Zinc
- 6mg
- Iron
- 4.5mg
- B12
- 2.8mcg
- Iodine
- 2mcg
- Sodium
- 600mg