Slow cook lamb with black eyed beans
Black eyed beans are low in fat but high in protein and fibre. They are ideal for pregnancy as they are a rich source of folate, needed by pregnant women to reduce their risk of having a baby with a neural tube defect.
Advice for pregnant women is to take a folic acid supplement while eating a diet rich in folate foods. The lamb is a good source of well absorbed iron, also important for pregnancy to help prevent iron deficiency anaemia. Once cooked, the beans melt into the stew, giving a creamy thick texture.
Prep time: 10 mins
Cooking time: 2 hrs 20 mins
Total time: 2 hrs 30 mins
Ingredients (Serves 4-6)
- 750g lamb neck fillet
- 1 tbsp sunflower oil
- 2 cloves garlic, crushed
- 1 large onion, sliced
- 2 tbsp flour
- 1 tsp ground cumin
- 1 tsp ground coriander
- 150ml vegetable stock
- 1 x 400g can chopped tomatoes
- 2 tbsp tomato purée
- Pinch of salt and freshly ground black pepper
- 2 x 400g cans black eyed beans
- 3 tbsp mango chutney (optional)
Remove any excess fat from the lamb and cut into approximately 2cm cubes.
Heat a large non-stick frying pan, add the oil, then brown the lamb in batches. Remove with a slotted spoon onto a plate. Then add the garlic and onion (there should be enough remaining fat in the pan) and allow to soften for a few minutes. Lower the heat, then blend in the flour and spices and cook for one minute.
Add the stock, chopped tomatoes and tomato purée, and return the meat to the pan.
Stir well and bring to the boil. Season, cover and cook over a low heat for about 1½-2 hours until tender.
Drain and rinse the black eyed beans and add them to the lamb about 10 minutes before the end of cooking, along with the mango chutney.