4 tbsp olive oil
650 g (1 lb 7 oz) lamb leg meat, cut into large cubes
2 tsp ground cumin
1 tsp ground coriander
11/2 tsp paprika
11/2 teaspoons chopped garlic
2 medium onions, sliced
6 medium-strength whole dried chillies
half tsp ground cinnamon
550 ml (19 fl oz) tomato passata
50 g (2 oz) semi-dried tomatoes or a little less of sun-dried tomatoes
300 ml (1/2 pint) water
2 whole preserved lemons or 12 wedges of preserved lemons
large sprig of mint, chopped
large sprig of parsley, chopped
Brown or wild rice
This Moroccan dish is aromatic and spicy. When considering omega-3 intake, we most often think about oily fish, nuts and vegetables. However, a cut of grass fed lamb can contain a high amount of omega-3. Lamb is an excellent source of Vitamin B12, and a good source of selenium and zinc. As an alternative to rice, this dish would also serve well with cous cous or quinoa.
Pre-heat oven to fan 160°C/325°F/Gas Mk 3.
Choose a robust 3-litre, oven-proof pan with a snug-fitting lid, or use a slow cooker. Add 1 tablespoon of olive oil to the pan, turn the heat up high and fry the chunks of lamb for about 5 minutes, until browned. Put to one side.
Pour the remaining oil into the pan and gently simmer the cumin, coriander, paprika and garlic for a few minutes.
Then turn up the heat and throw in the onions and fry for 10-15 minutes until soft, stirring frequently.
Return the lamb to the pan with the chillies, cloves, cinnamon, tomato passata, sun-dried tomatoes, water and preserved lemons. Bring to the boil, then turn down to a simmer.
Add half the mint and parsley and a little salt, then place the lid on the saucepan and put in a low oven (150°C/300°F/Gas Mk 2) or a slow cooker on high and leave for 3–4 hours, cooking gently.
After you have removed the stew from the oven, garnish it with the remaining mint and parsley. Remove the chillies and the preserved lemon wedges and throw away.
Serve with rice.