Welsh Lamb Cawl is a hearty and nutritious soup that has been a staple in Welsh cuisine for centuries. It originated as a humble peasant dish, often prepared with whatever ingredients were available locally. The word "cawl" itself is derived from the Old Welsh word "caul," meaning broth or soup.

Traditionally, Welsh Lamb Cawl is made with Welsh lamb, a meat known for its exceptional flavor and tenderness. The dish also includes a variety of seasonal vegetables such as leeks, potatoes, carrots, and swedes (rutabagas), adding depth and richness to the broth. Herbs like thyme and parsley are often used to enhance the flavor profile.

The history of Welsh Lamb Cawl is deeply rooted in Welsh culture and rural life, where families would gather around the hearth to enjoy this comforting and nourishing meal. Over time, the recipe has evolved, with modern variations incorporating additional ingredients or cooking techniques while still staying true to its traditional roots.

Today, Welsh Lamb Cawl remains a beloved dish in Wales, cherished for its simplicity, warmth, and connection to the land and heritage of the region.

Ingredients:

- 1 lb Welsh lamb, diced

- 2 leeks, sliced

- 2 carrots, peeled and diced

- 2 potatoes, peeled and diced

- 1 swede (rutabaga), peeled and diced

- 1 onion, chopped

- 2 cloves garlic, minced

- 1 bay leaf

- Salt and pepper to taste

- Fresh thyme and parsley, chopped

- 6 cups water or lamb stock

Method:

1. In a large pot, heat some oil over medium heat. Add the diced lamb and brown it on all sides. Remove the lamb and set it aside.

2. In the same pot, add a bit more oil if needed and sauté the onion and garlic until softened.

3. Add the leeks, carrots, potatoes, and swede to the pot. Stir well to combine with the onions and garlic.

4. Return the browned lamb to the pot. Pour in the water or lamb stock.

5. Add the bay leaf, salt, and pepper to taste. Bring the mixture to a boil.

6. Once boiling, reduce the heat to low and let the cawl simmer for about 1.5 to 2 hours, or until the lamb and vegetables are tender.

7. Before serving, remove the bay leaf and adjust the seasoning if needed. Stir in fresh thyme and parsley for added flavor.

8. Serve hot, preferably with crusty bread or Welsh cakes on the side.

This recipe keeps things simple yet flavorful, perfect for anyone looking to enjoy authentic Welsh Lamb Cawl without complications.

Nutrition Value:

1. Welsh Lamb (1 lb, diced):

  - Calories: Approximately 1100 calories

  - Carbohydrates: 0 grams

  - Protein: Around 95 grams

  - Fat: Roughly 75 grams

  - Sodium: Varies based on seasoning and cooking method

  - Cholesterol: About 380 milligrams

  - Vitamins and Minerals: Rich in Vitamin B12, iron, zinc, and selenium

  - Nutritional Benefit: Provides high-quality protein and essential nutrients like iron and zinc, important for overall health and well-being.

2. Leeks (2, sliced):

  - Calories: About 60 calories

  - Carbohydrates: Approximately 14 grams

  - Protein: Around 2 grams

  - Fat: Less than 1 gram

  - Sodium: Around 20 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: High in Vitamin K, Vitamin C, and folate

  - Nutritional Benefit: Contains antioxidants and fiber, promoting digestive health and immune support.

3. Carrots (2, peeled and diced):

  - Calories: Approximately 50 calories

  - Carbohydrates: Around 12 grams

  - Protein: Less than 1 gram

  - Fat: Less than 1 gram

  - Sodium: Around 40 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: Rich in Vitamin A, Vitamin C, and potassium

  - Nutritional Benefit: Provides beta-carotene, supporting eye health and immune function.

4. Potatoes (2, peeled and diced):

  - Calories: About 220 calories

  - Carbohydrates: Approximately 50 grams

  - Protein: Around 5 grams

  - Fat: Less than 1 gram

  - Sodium: Around 20 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: Good source of Vitamin C, potassium, and Vitamin B6

  - Nutritional Benefit: Offers energy from complex carbohydrates and essential nutrients like potassium for heart health.

5. Swede (Rutabaga, 1, peeled and diced):

  - Calories: Around 110 calories

  - Carbohydrates: Approximately 25 grams

  - Protein: Around 3 grams

  - Fat: Less than 1 gram

  - Sodium: Around 50 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: High in Vitamin C, potassium, and fiber

  - Nutritional Benefit: Provides fiber for digestive health and Vitamin C for immune support.

6. Onion (1, chopped):

  - Calories: About 45 calories

  - Carbohydrates: Approximately 11 grams

  - Protein: Around 1 gram

  - Fat: Less than 1 gram

  - Sodium: Around 5 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: Contains Vitamin C, Vitamin B6, and manganese

  - Nutritional Benefit: Offers antioxidants and flavor without adding significant calories.

7. Garlic (2 cloves, minced):

  - Calories: About 10 calories

  - Carbohydrates: Approximately 2 grams

  - Protein: Less than 1 gram

  - Fat: Less than 1 gram

  - Sodium: Around 5 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: Contains Vitamin C, Vitamin B6, and manganese

  - Nutritional Benefit: Known for its immune-boosting properties and adds flavor to dishes.

8. Bay Leaf (1):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: Contains small amounts of Vitamin A and Vitamin C

  - Nutritional Benefit: Adds aroma and subtle flavor to the dish.

9. Salt and Pepper (to taste):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies based on amount used

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: None in significant amounts

  - Nutritional Benefit: Enhances flavor but should be used in moderation due to sodium content.

10. Fresh Thyme and Parsley (chopped):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: Good source of Vitamin K, Vitamin C, and antioxidants

  - Nutritional Benefit: Adds fresh herbal notes and provides antioxidants.

11. Water or Lamb Stock (6 cups):

  - Calories: Negligible (unless using high-calorie stock)

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies based on stock used

  - Cholesterol: Varies based on stock used

  - Vitamins and Minerals: Varies based on stock used

  - Nutritional Benefit: Provides liquid for cooking and can add flavor if using stock, but watch for added sodium and fats in commercial stocks.

These nutritional details give a comprehensive overview of the nutrients and benefits each ingredient contributes to the Welsh Lamb Cawl recipe.