BUCKWHEAT & SPRING LAMB STEW

Buckwheat & spring lamb stew image

Prepare a healthy, low-calorie stew using the flavours of lamb and buckwheat. It's fully freezable too, so it's a good choice to make ahead for busy weeknights

Provided by Esther Clark

Time 3h40m

Number Of Ingredients 14

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Ingredients

2 tbsp cold pressed rapeseed oil
400g stewing lamb , excess fat trimmed
1 onion , finely chopped
3 leeks , cut into 1 cm rounds
250g baby chantenay carrots
3 garlic cloves , finely chopped
2 tbsp plain flour
3 lemon thyme sprigs
1 bay leaf
150ml white wine
600ml low-salt veg stock
80g buckwheat
1 large unwaxed lemon , zested
1 small bunch parsley , leaves finely chopped

Steps:

Heat 1 tbsp oil in a casserole dish over a high heat. Fry the lamb in two batches for 5 mins each until evenly browned. Remove from the pan and set aside.
Heat the remaining oil in the same pan and fry the onion and leeks over a medium heat for 7 mins. Tip in the carrots and two-thirds of the garlic, then fry for 1 min. Stir the meat into the pan along with the plain flour and fry for another 2 mins. Add the thyme and bay leaf, then the wine and bring to a bubble before pouring in the stock. Mix everything together well. Put a lid on the pan and cook over a low heat for 2½-3 hrs or until the meat is tender. Add the buckwheat for the last 20 mins of cooking time.
Mix the remaining garlic with the lemon zest and parsley. Serve the stew in bowls, scattered with the parsley and lemon mixture.

Nutrition Facts : Calories 438 calories, Fat 17 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 36 grams carbohydrates, Sugar 9 grams sugar, Fiber 8 grams fiber, Protein 24 grams protein, Sodium 0.3 milligram of sodium