Lamb Ragout is a hearty stew featuring tender lamb cooked with potatoes, carrots, and peas. This comforting dish offers a delightful blend of flavors and textures, perfect for cozy gatherings or comforting family meals.

The origins of lamb ragout can be traced back to traditional French cuisine, where ragout refers to a stew made with meat and vegetables. Over time, variations of this dish have emerged across different cultures, each adding its own unique twist. Lamb ragout remains a beloved classic, cherished for its rich flavors and comforting appeal.

Ingredients:

- 1 lb lamb, diced

- 2 potatoes, peeled and cubed

- 2 carrots, sliced

- 1 cup peas

- 1 can chickpeas, drained and rinsed

- 1 onion, chopped

- 2 cloves garlic, minced

- 2 cups beef or vegetable broth

- 2 tablespoons tomato paste

- 2 tablespoons olive oil

- Salt and pepper to taste

- Fresh herbs for garnish (optional)

Method:

1. Heat olive oil in a large pot over medium heat. Add chopped onion and minced garlic, sauté until fragrant.

2. Add diced lamb to the pot and brown on all sides.

3. Stir in tomato paste and cook for another minute.

4. Pour in beef or vegetable broth, then add potatoes, carrots, peas, and chickpeas.

5. Season with salt and pepper to taste. Bring the mixture to a simmer.

6. Reduce heat to low, cover the pot, and let it simmer for about 45 minutes to 1 hour, or until the lamb is tender and the vegetables are cooked through.

7. Once done, taste and adjust seasoning if needed.

8. Serve hot, garnished with fresh herbs if desired. Enjoy your delicious lamb ragout!

Nutrition Value:

1. Lamb, diced (1 lb):

  - Calories: Approximately 1160 kcal

  - Carbohydrates: 0g

  - Protein: Approximately 94g

  - Fat: Approximately 82g

  - Sodium: Varies depending on preparation

  - Cholesterol: Approximately 375mg

  - Vitamins: Contains various B vitamins, particularly B12 and niacin

  - Minerals: Rich in zinc, selenium, and phosphorus

  - Nutritional Benefit: High-quality protein source, rich in essential vitamins and minerals, particularly B12 and zinc, which are important for immune function and metabolism.

2. Potatoes, peeled and cubed (2 potatoes):

  - Calories: Approximately 220 kcal

  - Carbohydrates: Approximately 50g

  - Protein: Approximately 5g

  - Fat: 0g

  - Sodium: Varies depending on preparation

  - Cholesterol: 0mg

  - Vitamins: High in vitamin C, vitamin B6, and potassium

  - Minerals: Contains potassium and magnesium

  - Nutritional Benefit: Good source of carbohydrates for energy, high in vitamin C for immune support, and potassium for heart health and muscle function.

3. Carrots, sliced (2 carrots):

  - Calories: Approximately 50 kcal

  - Carbohydrates: Approximately 12g

  - Protein: Approximately 1g

  - Fat: 0g

  - Sodium: Approximately 40mg

  - Cholesterol: 0mg

  - Vitamins: High in vitamin A, vitamin K, and vitamin C

  - Minerals: Contains potassium and fiber

  - Nutritional Benefit: Rich in beta-carotene, which is converted into vitamin A in the body and essential for vision health and immune function. Also a good source of antioxidants and fiber.

4. Peas (1 cup):

  - Calories: Approximately 118 kcal

  - Carbohydrates: Approximately 21g

  - Protein: Approximately 8g

  - Fat: Approximately 1g

  - Sodium: Approximately 230mg

  - Cholesterol: 0mg

  - Vitamins: High in vitamin K, vitamin C, and folate

  - Minerals: Contains iron, magnesium, and potassium

  - Nutritional Benefit: Good source of plant-based protein, fiber, and various vitamins and minerals, particularly vitamin K and folate, which are important for blood clotting and cell growth.

5. Chickpeas, drained and rinsed (1 can, approximately 15 oz):

  - Calories: Approximately 350 kcal

  - Carbohydrates: Approximately 60g

  - Protein: Approximately 20g

  - Fat: Approximately 6g

  - Sodium: Approximately 740mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C, vitamin B6, and folate

  - Minerals: Rich in iron, magnesium, and potassium

  - Nutritional Benefit: Excellent source of plant-based protein and fiber, rich in vitamins and minerals, particularly iron and folate, which are important for energy production and red blood cell formation.

6. Onion, chopped (1 onion):

  - Calories: Approximately 44 kcal

  - Carbohydrates: Approximately 10g

  - Protein: Approximately 1g

  - Fat: 0g

  - Sodium: Approximately 4mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C, vitamin B6, and folate

  - Minerals: Contains potassium and manganese

  - Nutritional Benefit: Low in calories and fat, but high in antioxidants and anti-inflammatory compounds, particularly quercetin, which may have various health benefits.

7. Garlic, minced (2 cloves):

  - Calories: Approximately 10 kcal

  - Carbohydrates: Approximately 2g

  - Protein: Approximately 0.5g

  - Fat: 0g

  - Sodium: Approximately 1mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C and vitamin B6

  - Minerals: Contains manganese and selenium

  - Nutritional Benefit: Rich in sulfur compounds with potential health benefits, including immune support and cardiovascular health.

8. Beef or Vegetable Broth (2 cups):

  - Nutritional content varies depending on the brand and preparation. Typically low in calories and fat but may contain sodium.

9. Tomato Paste (2 tablespoons):

  - Calories: Approximately 30 kcal

  - Carbohydrates: Approximately 7g

  - Protein: Approximately 1g

  - Fat: 0g

  - Sodium: Approximately 20mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C, vitamin K, and vitamin A

  - Minerals: Contains potassium and manganese

  - Nutritional Benefit: Concentrated source of lycopene, an antioxidant associated with various health benefits, including heart health and cancer prevention.

10. Olive Oil (2 tablespoons):

  - Calories: Approximately 240 kcal

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: Approximately 28g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin E and vitamin K

  - Minerals: Contains small amounts of iron and calcium

  - Nutritional Benefit: Rich in monounsaturated fats, particularly oleic acid, which may have various health benefits, including reducing inflammation and improving heart health.

11. Salt and Pepper:

  - Salt: Provides sodium, which is essential for fluid balance and nerve function but should be consumed in moderation.

  - Pepper: Contains antioxidants and may have anti-inflammatory properties.

12. Fresh Herbs for Garnish (optional):

  - Nutritional content varies depending on the herbs used. Typically low in calories but rich in vitamins, minerals, and antioxidants.