From dietician Margot Hawker:
Lamb Navarin
A spring favourite cooked annually by my mother. Traditionally cooked in Paris and its surrounding countryside to herald the arrival of spring, a great way to try our local Karbullah Lamb. A navarin of lamb is a good old-fashioned stew, made with plenty of onions, carrots and parsnips. Serve with creamy mash and fresh herbs. Serves 4 to 6.
Ingredients :
- 3 tbsp light olive oil
- 1 kg to 1.5kg (2 lb to 3lb) lamb shoulder or leg, boned and cut into cubes
- 1 tbsp plain flour
- 2 tbsp light olive oil
- 2 cloves garlic, crushed
- 1 onion, chopped
- 2 celery stalks, finely chopped
- 8 small pickling onions
- 4 carrots, peeled and cut into short lengths
- 2 parsnips, peeled and cut into short lengths
- 8 small potatoes, peeled or thin skinned unpeeled
- 400g (14oz) tomatoes or 4 tomatoes, peeled and seeded
- sprig of thyme
- 2 tbsp finely chopped parsley
- 1 bay leaf
- salt and pepper
- 2 cups chicken broth or water
- 200g (7oz) green beans, blanched
- ½ cup peas
Method :
Heat oven to 180°C (350°F). Heat a little olive oil in a heavy bottomed casserole dish that will take direct heat, and brown one-third of the meat. Remove meat, add a little more olive oil, and continue process until all meat is browned. Sprinkle the last lot of meat with flour, salt and pepper, and cook for 2 or 3 minutes on both sides until flour also browns. Add remaining meat and mix well.
Remove meat, and add remaining 2 tablespoons of oil. Add garlic and chopped onion and cook until soft. Add celery, pickling onions and carrots and cook for 5 minutes. Return meat to pan, then add parsnips, potatoes, tomatoes, thyme, parsley, bay leaf and salt and pepper and chicken broth or liquid to come two-thirds of the way up the side of the casserole. Bring to the boil on top of stove then place in oven for 1 ½ hours. Remove once or twice during that time and turn meat and vegetables over so that they cook evenly. Toss blanched green beans and peas into the casserole for the last 5 minutes of cooking and serve.
Note: Add a can of cannellini beans (white beans) for prebiotic boost