Thessalian Lamb and Lentil Stew with Wilted Spinach and Pomegranate
A slow-simmered stew from the Thessalian plains where lamb shoulder, brown lentils and wilted spinach come together with oregano, lemon and a scatter of pomegranate. Lamb and lentils together carry roughly 7 mg of iron — the kind of plant-and-heme pairing dietitians lean on when iron stores need rebuilding.
- Prep
- 10 min
- Cook
- 35 min
- Total
- 45 min
- Servings
- 1
Ingredients
- 4oz (115g raw, ~85g cooked)lamb shoulder, cut in 1-inch cubes
- 1/3cup (65g dry, ~150g cooked)brown lentils, rinsed
- 1.5cups (45g)baby spinach
- 1tbsp (14g)extra-virgin olive oil
- 1/2small (50g)yellow onion, diced
- 2cloves (6g)garlic, minced
- 1(60g)tomato, diced
- 1tspdried oregano
- 1bay leafbay leaf
- 1cup (240ml)low-sodium vegetable broth
- 2tbsp (30g)pomegranate seeds
- 1/2(~12g juice)lemon, juiced
- 1tbspflat-leaf parsley, chopped
- 1/4tspsea salt
- 1/4tspblack pepper
Instructions
- 01
Pat the lamb dry and season with salt and pepper.
- 02
Heat the olive oil in a heavy pot over medium-high. Brown the lamb on all sides, about 4 minutes total. Transfer to a plate.
- 03
Lower the heat to medium. Add the onion and cook 3 minutes until soft, then add the garlic and cook 30 seconds.
- 04
Stir in the tomato, oregano and bay leaf. Cook 2 minutes until the tomato breaks down.
- 05
Return the lamb to the pot, add the lentils and broth. Bring to a simmer, cover, and cook 25 minutes until the lentils are tender and the lamb is fork-soft.
- 06
Stir in the spinach a handful at a time and cook 1 minute until just wilted.
- 07
Discard the bay leaf. Squeeze in the lemon, scatter pomegranate seeds and parsley over the top, and serve.
Nutrition (per serving)
- Calories
- 605kcal
- Protein
- 38g
- Carbs
- 48g
- Fat
- 25g
- Fiber
- 12g
- Selenium
- 28mcg
- Zinc
- 5.8mg
- Iron
- 7.2mg
- B12
- 2.6mcg
- Iodine
- 14mcg
- Sodium
- 640mg