Lamb and Green Bean Stew with Spelt

Chili, Casseroles and Stews.

Lamb and Green Bean Stew with Spelt


Quantity Ingredients
cooking spray
1 pound lamb stew meat
1 1/2 cups vertically sliced onion
2 garlic cloves, crushed
1/2 cup dry red wine
2 cups water
3/4 cup uncooked spelt, rinsed and drained
1/2 cup tomato sauce
3/4 tsp salt
1/4 tsp black pepper
1 pound green beans, trimmed
1 (14.5-ounce) can diced tomatoes, undrained
1 bay leaf
2 tbsp thinly sliced fresh basil


Heat a Dutch oven coated with cooking spray over medium-high heat. Add lamb; cook 5 minutes, browning on all sides. Add onion and garlic; sauté 8 minutes, stirring frequently. Add wine, scraping pan to loosen browned bits. Add water and next 7 ingredients (water through bay leaf); bring to a boil. Reduce heat, and simmer 1 1/2 hours or until lamb is tender. Discard bay leaf; sprinkle servings evenly with basil.

Yield:  4 servings (serving size: 2 cups)

CALORIES 398 (20% from fat); FAT 8.8g (sat 2.7g,mono 3g,poly 0.8g); IRON 6mg; CHOLESTEROL 92mg; CALCIUM 99mg; CARBOHYDRATE 47.8g; SODIUM 823mg; PROTEIN 36.8g; FIBER 10.9g