Turkish Lamb Stew (Kuzu Sote)

Calories: 1304 kcal (or 652 kcal smaller portion)

Macros: 100g Protein, 147g Carb & 38g Fat

DESCRIPTION:

I am a huuuuge fan of Turkish, Greek, Lebanese and generally foods from that Mediterranean / Middle East. Maybe it’s my Cypriot lineage, or maybe because it’s just awesome food. The cuisine is simple yet packed full of flavour, all natural, not overpowering and with some serious health benefits to boot.

This meal is no exception! Slow cook the meat from a leg of lamb for 2-3  hours, and then knock up this Turkish Lamb Stew that sings of tomatoes, warmth, cosy spice and richness. You’ve got the pop-in-your mouth baby plum Tomatoes, the succulent Lamb, the meaty Chestnut Mushrooms and a cocktail of herbs and spices. Cut through that rich sauce with some fresh Coriander and Sheep’s Yoghurt. Serve with Basmati Rice topped with some roasted Chickpeas. Delicious! 😋

For a smaller portion, simply drop half the ingredients, or share between two people. That portion size is enough for most people – unless you have a big appetite and a big calorie budget (like me). This will save you 652 calories without sacrificing the flavour or experience whatsoever.

Cooking Time: 3h elapsed / 30mins actual cooking time

INGREDIENTS:

• Lamb Leg – 300g
• Basmati Rice (cooked) – 250g
• Passata – 200ml
• Gluten Free Flour – 1x teaspoon
• Chestnut Mushrooms – 6x medium
• Crushed Garlic (lazy) – 1x teaspoon
• Red Onions – 100g
• Chickpeas – 80g
• Baby Plum Tomatoes – 6x
• Hot Paprika – 1x teaspoon
• Cardamon pods – 4x pods
• Mixed Sliced Peppers – 50g
• Turkish Spice – 1x tablespoon *
• Coriander Leaf (fresh) – 3x sprigs
• Water – 100ml
• Sheeps Yoghurt – 2x tablespoon
• Seasoning – Sea Salt & Black Pepper

* Onion Powder, Garlic, Paprika, Oregano, Tomato Powder, Smoked Paprika, Red Chilli, Salt, Pepper & Parsley.

HEALTH BENEFITS:

• Lamb (mostly grass-fed) in moderation, lamb is an excellent source of complete proteins and packed-full of vital nutrients like iron and selenium, as well as immune boosting high concentrations of zinc, vitamin B12, and other B vitamins. Lamb does contain fat, but a significant portion of that fat is anti-inflammatory omega-3 fatty acids.
• White Rice is pretty empty when it comes to nutrients to be honest, but it is so much better than choosing Brown Rice as the harmful Lectins (such as Gluten) in the wholegrain have mostly been removed. Great for getting in easily digested carbs and calories.
• Onions & Garlic are great sources of indigestible fibre (inulin) and have prebiotic benefits for your guts microbiome.
• Mushrooms are being touted as nature’s nutritional supplement as they are loaded with the nutrients our bodies need to generate energy and repair cells — including digestive enzymes, a spectrum of B vitamins, protein, and vitamin D2.
• Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
• Coriander is known all over the world for its medicinal properties. It is a great source of potassium, iron, vitamins A, K, and C, folic acid, magnesium, and calcium. Coriander Seeds have antiseptic properties, can help regulate blood sugar levels and have antioxidant properties and dietary fibre to support better digestion.
• Paprika helps with indigestion, cardiovascular health, and circulation; is antibacterial and anti-inflammatory; and contains vitamins A, E, K, and C. Antioxidants include Vitamin A, Lutein and Zeaxanthin. However, some people do not process peppers that well – so good to carefully monitor gut response.
• Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K. However, due to the lectins present in their seeds and skin, some inflammatory response and sensitivities can occur with digesting tomatoes. Cooking and High pressure cooking, as well as removing the seeds can eliminate the lectins and make them more digestible.
• Passata is an uncooked tomato puree that has been strained of seeds and skin. It is widely used in traditional Italian cooking, as the removal of the seeds and skin improve digestibability and lower stomach upsets with having a tomato concentrate meal.
• Sheep Yoghurt contains about twice the protein and fat of cow’s milk, but this also means twice the ‘healthy’ fats (monounsaturated and polyunsaturated, including Omega 3 & 6). The body needs healthy fats for many bodily functions, like absorbing vitamins. These healthy fats lower in the lactose burden, making it extremely gentle on the digestive system and provides a higher dose of many vitamins compared to cow’s milk.
• Bell Peppers are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fibre, however, compared to green bell peppers, Red Peppers have almost 11 times more beta-carotene and 1.5 times more vitamin C. They have strong antioxidant properties.