Lamb and freekeh stew with mint relish

Freekeh is a wheat that’s picked while it’s still green and therefore higher in protein, dietary fibre, calcium, potassium, iron and zinc than ripe wheat.

Serves: 4

Time to make: 1 hr 45 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

2 teaspoons olive oil
500g lean lamb leg steaks, fat trimmed, cut into 2cm pieces
1 large brown onion, finely chopped
2 celery stalks, finely chopped
1 large fennel bulb, finely chopped
2 garlic cloves, crushed
1 teaspoon crushed fennel seeds
1 teaspoon lemon zest, plus extra, to garnish
½ cup wholegrain freekeh
2 cups reduced-salt chicken stock
2 bunches steamed broccolini or 250g green beans, to serve
2 tablespoons chopped fresh mint
1 tablespoon toasted pine nuts

Instructions

Stay Awake

1 Preheat the oven to 150°C. Heat 1 teaspoon of olive oil in a large heavy-based saucepan over a high heat. Cook lamb, in batches, for 2–3 minutes, or until golden. Transfer to a plate.

2 Add the remaining oil, onion, celery and fennel to same pan over medium heat, stirring, for 6–7 minutes, or until softened. Add garlic, fennel seeds and zest; cook, stirring, for 1 minute more. Add freekeh; stir until the grains are well coated. Add the chicken stock and bring the ingredients to the boil.

3 Cover saucepan and bake for 1½ hours, or until lamb is very tender and freekeh is al dente.

4 Serve the stew with steamed greens, sprinkled with the extra zest, mint and pine nuts.

Variations

Freekah is available as both whole or cracked. The cracked form cooks more quickly, while the whole grain holds its shape during cooking. The choice is yours.

HFG tip

Double quantities and freeze half in airtight containers. Simply defrost and reheat for a quick lunch or dinner.

Nutrition Info (per serve)

Calories 379cal

Kilojoules 1586kJ

Protein 35.7g

Total fat 13.5g

–Saturated fat 3.1g

Carbohydrates 25.1g

–Sugars 5.3g

Dietary fibre 9.4g

Sodium 452mg

Calcium 95mg

Iron 5.4mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.