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