Pressure Cooker Persian Lamb Stew

Pressure Cooker Persian Lamb Stew

Source: ontariobeans.ca

Yield: 6 servings

Nutrition (1 serving, 2 cups rice (0.33 cups) and stew (1.83 cups))

Calories 695 ;
Protein 46.7 g;
Total Fat 11.8 g;
Saturated Fat 4.9 g;
Trans Fat 0.4 g;
Carbohydrates 101 g;
Fibre 16.1 g;
Sugar 5.7 g;
Cholesterol 86 mg;
Sodium 1143 mg;
Vitamin A 256 RE;
Vitamin C 20 mg;
Calcium 204 mg;
Iron 6.6 mg;
Qty.Ingredient
1 tbspbutter15 mL
1small red onion, diced1
1 package shiitake mushrooms, stems removed, sliced227 g
3cloves garlic, minced3
1 tspground turmeric5 mL
½ tsp ground cinnamon2.5 mL
¼ tspeach ground cardamom and ground nutmeg1 mL
1.5 lbboneless lamb shoulder, cut into 1½-inch (3.8 cm) cubes680 g)
4 cupssodium-reduced beef broth1 L
14 oz1 can fire-roasted tomatoes398 mL
2 - 19 ozcans white kidney beans, drained and rinsed2 - 540mL
1bunch kale, chopped1
1 tbspcornstarch15 mL
2 cups brown rice, cooked as per package direction500 mL

Inspired by traditional Persian spices, lamb shoulder is braised with white kidney beans, kale and mushrooms, for a hearty meal perfect for an intimate gathering or special occasion.

Prep Time: 15 minutes

Cook Time: 50 minutes

Total Time: 1 hour, 5 minutes

Directions:

 

  1. Set pressure cooker to sauté and melt butter. Add onion and mushrooms, sauté until mushrooms release water and onions are translucent, about 6 minutes. Add garlic, cook 1 minute. Add turmeric, cinnamon, cardamom, nutmeg, stir. Add lamb; cook 5 minutes or until browned and coated in spices (add 1 tbsp (15 mL) water if needed to coat). Deglaze the pot with ½ cup (125 mL) beef broth, scraping up any brown bits with a wooden spoon. Add remaining broth, tomatoes, white kidney beans and kale.
  2. Place lid on pressure cooker, select manual setting; adjust pressure to high, and set time for 30 minutes. When finished cooking, quick-release pressure according to the manufacturer’s directions.
  3. Set pressure cooker to sauté. Using a measuring cup, remove ¼ cup of broth. Add cornstarch and mix to combine; add to stew and allow to thicken 2-3 minutes.
  4. Serve over brown rice or mashed potatoes.

Tip:

  • To lower sodium content, use no salt added canned white kidney beans