Discover the perfect blend of flavors in this Lamb and Coconut Stew recipe. This savory stew features tender lamb simmered in creamy coconut milk with a medley of fresh vegetables. Ideal for a comforting meal, this dish combines rich and aromatic spices to create a deliciously satisfying experience. Follow our easy step-by-step recipe to bring this delightful stew to your table!

Ingredients:

- 1 lb lamb stew meat, cut into cubes

- 1 can (14 oz) coconut milk

- 1 large onion, chopped

- 2 cloves garlic, minced

- 2 tablespoons vegetable oil

- 2 carrots, sliced

- 2 potatoes, peeled and cubed

- 1 red bell pepper, chopped

- 1 cup green beans, trimmed

- 2 tablespoons curry powder

- 1 teaspoon ground cumin

- 1 teaspoon turmeric

- Salt and pepper to taste

- Fresh cilantro, chopped (for garnish)

Instructions:

Prepare the Lamb:

  - Heat the vegetable oil in a large pot over medium heat.

  - Add the lamb cubes and cook until browned on all sides, about 5-7 minutes. Remove the lamb from the pot and set aside.

Sauté Vegetables:

  - In the same pot, add the chopped onion and garlic. Sauté until the onion is translucent and fragrant, about 3-4 minutes.

Add Spices:

  - Stir in the curry powder, cumin, and turmeric. Cook for another 1-2 minutes until the spices are well combined with the onions.

Simmer the Stew:

  - Return the browned lamb to the pot. Add the coconut milk and stir to combine.

  - Add the carrots, potatoes, red bell pepper, and green beans. Season with salt and pepper.

Cook the Stew:

  - Bring the mixture to a boil. Reduce the heat to low, cover, and simmer for 45-60 minutes, or until the lamb is tender and the vegetables are cooked through.

Serve:

  - Garnish with fresh cilantro before serving. Enjoy this hearty stew with rice or crusty bread.

Feel free to adjust the spices and vegetables according to your taste preferences.

Nutritional Values

Lamb (per 3 oz cooked):

  - Calories: 250

  - Protein: 23g

  - Fat: 17g

  - Iron: 2.6 mg (15% DV)

  - Zinc: 5.4 mg (37% DV)

Benefits:

  - Protein: Essential for muscle growth and repair.

  - Iron: Supports red blood cell production and helps prevent anemia.

  - Zinc: Boosts immune function and aids in wound healing.

Coconut Milk (per 1 cup):

  - Calories: 445

  - Fat: 48g

  - Saturated Fat: 43g

  - Carbohydrates: 6g

  - Protein: 4g

Benefits:

  - Healthy Fats: Provides medium-chain triglycerides (MCTs), which can improve metabolism.

  - Antimicrobial Properties: Contains lauric acid, which may help fight bacteria and viruses.

Onion (per 1 medium):

  - Calories: 44

  - Protein: 1g

  - Fat: 0g

  - Carbohydrates: 11g

  - Vitamin C: 8.1 mg (9% DV)

  - Fiber: 1.9g

Benefits:

  - Antioxidants: Contains quercetin, which may help reduce inflammation and improve heart health.

  - Vitamin C: Supports the immune system and skin health.

Garlic (per 1 clove):

  - Calories: 4

  - Protein: 0.2g

  - Fat: 0g

  - Carbohydrates: 1g

  - Vitamin C: 0.9 mg (1% DV)

Benefits:

  - Antimicrobial Properties: Contains allicin, which may help reduce the risk of infections.

  - Heart Health: May help lower blood pressure and cholesterol levels.

Carrots (per 1 medium):

  - Calories: 25

  - Protein: 0.5g

  - Fat: 0g

  - Carbohydrates: 6g

  - Vitamin A: 509 mcg (57% DV)

  - Fiber: 1.5g

Benefits:

  - Vitamin A: Supports vision health and immune function.

  - Fiber: Aids in digestion and helps maintain a healthy gut.

Potatoes (per 1 medium):

  - Calories: 130

  - Protein: 3g

  - Fat: 0g

  - Carbohydrates: 30g

  - Vitamin C: 27 mg (30% DV)

  - Potassium: 620 mg (18% DV)

Benefits:

  - Vitamin C: Supports immune health and skin repair.

  - Potassium: Helps regulate blood pressure and fluid balance.

Red Bell Pepper (per 1 medium):

  - Calories: 31

  - Protein: 1g

  - Fat: 0g

  - Carbohydrates: 7g

  - Vitamin C: 190 mg (211% DV)

  - Vitamin A: 93 mcg (10% DV)

Benefits:

  - Vitamin C: Powerful antioxidant that supports immune health and skin.

  - Vitamin A: Promotes healthy vision and skin.

Green Beans (per 1 cup cooked):

  - Calories: 44

  - Protein: 2g

  - Fat: 0g

  - Carbohydrates: 10g

  - Vitamin C: 15 mg (17% DV)

  - Fiber: 4g

Benefits:

  - Vitamin C: Supports immune function and skin health.

  - Fiber: Promotes healthy digestion and may help reduce cholesterol.

Curry Powder (per 1 tablespoon):

  - Calories: 20

  - Protein: 1g

  - Fat: 1g

  - Carbohydrates: 3g

  - Iron: 1 mg (6% DV)

Benefits:

  - Antioxidants: Contains turmeric, which has anti-inflammatory properties.

  - Iron: Supports blood health and energy levels.

Ground Cumin (per 1 teaspoon):

  - Calories: 8

  - Protein: 0.4g

  - Fat: 0.5g

  - Carbohydrates: 1g

  - Iron: 1 mg (6% DV)

Benefits:

  - Digestive Health: May aid in digestion and reduce bloating.

  - Iron: Helps prevent anemia and supports overall energy.

Turmeric (per 1 teaspoon):

  - Calories: 8

  - Protein: 0.2g

  - Fat: 0.2g

  - Carbohydrates: 1.5g

  - Curcumin: 1-5% of the spice

Benefits:

  - Anti-Inflammatory: Contains curcumin, which may help reduce inflammation and support joint health.

By including these ingredients in your stew, you're not only creating a flavorful dish but also adding a range of nutritional benefits that support overall health.