High prebiotic diet recipe: Red kidney bean and lamb tagine

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This recipe makes 4 X 300g serves.  Serve with couscous, yoghurt, dukkah, parsley and coriander

Ingredients:

  • 1 cup (300g) red kidney beans (canned) drain and rinse
  • 1 medium (95g) Spanish onion diced
  • 8 cloves (45g) garlic minced
  • 1 heaped tbsp. (50g) tomato paste
  • 1 cup (100g) savoy cabbage diced
  • 1 cup (150g) frozen peas
  • 1 large (80g) tomato diced
  • ½ cup eggplant diced
  • 400g lamb diced
  • 2 tbsp (20g) olive oil
  • 1 tsp (5g) sumac
  • ½ tsp (1g) dried chilli flakes
  • 1 ½ tsp (6g) zataar
  • ½ tsp (2g) cracked black pepper
  • 1/3 tsp (1g) cinnamon powder (substitute a quill)
  • 1 tsp (1g) turmeric
  • 1 tsp (1g) salt (adjust to taste)
  • ~350ml *lamb stock (substitute beef or chicken)
  • Water as required
  • ¼ bunch parsley (washed and dried)
  • ¼ bunch coriander (washed and dried)

Method:

  • Brown lamb cubes in a large pot with the hot olive oil
  • Add onion and garlic fry for about 3 minutes
  • Add eggplant and cook 2 minutes
  • Add spices and cook a further few minutes until aromatic
  • Add remaining ingredients and bring to the boil
  • Reduce the heat and simmer for about 30 minutes uncovered (stir frequently)
  • Add a handful of roughly chopped parsley at the end

Note: This recipe is really easy in the thermomix or slow cooker

*Lamb stock
Ingredients:

  • 1kg lamb forequarter – pieces bone in
  • 2 large brown onions – cut into large chunks
  • 500ml red wine (dry)
  • 1 head garlic
  • 2 handfuls herbs – e.g. bay. Oregano, parsley, thyme
  • Water

Method:

  • Brown lamb pieces and onion chunks in oven (spray olive oil) until dark
  • Add all else and cover with water and wine by at least 10cms
  • Simmer 2 hours
  • Strain