MediterraneanGluten-freeDairy-freeDinnerZinc

Cypriot Lamb and Pumpkin-Seed Stifado with Pearl Onions, Cinnamon and Bay

Name: Cypriot Lamb and Pumpkin-Seed Stifado with Pearl Onions, Cinnamon and Bay
Prep time: 10 min
Cook time: 1 h 15 min
Total time: 1 h 25 min
Yield: 1 serving
Ingredients: 110 g cooked (~150g raw lamb stew meat) lamb shoulder, cut into 3cm cubes; 20 g (about 2 tablespoons) raw pumpkin seeds (pepitas); 100 g (about 8 small) pearl onions or shallots, peeled; 60 g (1 small) carrot, cut into 2cm chunks; 80 g (1 small) ripe tomato, chopped (or 1 tbsp tomato paste + 60g water); 2 cloves (6g) garlic, smashed; 1.5 tsp (7g) extra-virgin olive oil; 200 ml low-sodium bone broth or chicken broth; 30 ml (2 tbsp) red wine vinegar; 1 stick cinnamon; 2 leaves dried bay; 4 whole cloves; 4 whole allspice berries (or 1/4 tsp ground); 1/4 tsp sea salt; 1/8 tsp black pepper; 10 g (small handful) flat-leaf parsley, chopped; 1/2 (15ml juice) lemon, juiced

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
Cook: 75 min
Total: 85 min
Servings: 1

Ingredients

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

Instructions

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.

Nutrition (per serving)

Calories: 600kcal
Protein: 35g
Carbs: 25g
Fat: 30g
Fiber: 5g
Selenium: 25mcg
Zinc: 6mg
Iron: 4.5mg
B12: 2.8mcg
Iodine: 2mcg
Sodium: 600mg