new jordan 2011 Lamb Curry, Squash, and Black Bean

dobso008ag

Cooking time: 30 minutes
½ of a large white onion, diced2-4 cloves of garlic, minced½-1.5 pounds of lamb [link widoczny dla zalogowanych], depending on how meaty you want your stew, cut into small, bite-sized pieces1 tablespoon of curry powder1 teaspoon of dry ginger6-8 cups of water, depending on desired stew consistency (less water for thicker stew)1 5-inch piece of dry kelp/kombu (optional; adds valuable nutrients and makes broth richer)1 small cooked and peeled butternut squash, mashed with a fork (see Photo B)2 cans of organic black beans, rinsed and drained2-4 fresh mustard green leaves, coarsely chopped2-4 fresh kale leaves, coarsely chopped2-4 tablespoons of fresh parsley, finely choppedSea salt and freshly ground black pepper to tasteGrated parmesan or Romano cheese (optional) for topping
Preparation time: 30 minutes
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Place onions, garlic, and lamb in a skillet over medium heat. Sauté until lamb is brown on all sides (photo C).Add curry powder and ginger and continue cooking until lamb is coated (photo D), about 30 seconds.Remove skillet from heat and set aside.Add water, kelp, and mashed squash to a large, heavy-bottomed soup pot. Bring to a boil, and then reduce to a simmer, mashing squash against sides of pot to break it up further if necessary (a few chunks here and there are fine).Add lamb mixture to soup pot once it’s simmering.Add black beans, mustard greens, and kale to simmering stew and stir well to combine (photo E). Cook until greens reach desired tenderness (bright green and crisp-tender is recommended).Add parsley and stir well. Remove from heat.Serve in bowls and season to individual taste, topping with a sprinkle of cheese (photo E), if desired. Serve with a slice of homemade bread for a satisfying meal.Healthy Aspects of Lamb Curry, Squash, and Black Bean Stew
Ingredients
Lamb Curry, Squash, and Black Bean Stew Recipe
Directions
Serves: 8-10
Consider preparing a hearty pot of homemade lamb curry stew for dinner tonight. By incorporating a wide range of healthy ingredients including black beans, butternut squash [link widoczny dla zalogowanych], ample leafy green vegetables, spices, and optional kelp [link widoczny dla zalogowanych], this recipe is a veritable meal in a bowl. Served with a slice of Healthy Homemade Honey Wheat Bread, it’s sure to both please and fill bellies.
Virtually all of the ingredients in this lamb recipe contribute to its healthfulness. For starters, lamb contains all eight essential amino acids, a high proportion of “good” fats, and zinc, among other nutritional qualities. Kale and mustard greens provide your daily serving of leafy green vegetables, while butternut squash brings with it abundant vitamin A. Black beans provide fiber and folate. A slice of whole wheat bread completes the meal with the goodness of whole grains.
For another great winter soup recipe, check out this Healthy Homemade Vegetarian Lentil Soup Recipe.