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Tuesday, April 30, 2013

Recipe: Lamb and Bean Soup

In yesterday's "Cooking with Kaye" newsletter we featured some terrific recipes using lamb as the primary protein. In response to so much favorable feedback from our readers I'm adding another lamb recipe to our collection, this one is for Lamb and Bean Soup. You can use leftover lamb cut to 1/2-inch cubes. Or braise fresh lamb shanks in the soup adding the marrow and flavor from the bones in addition to the tender shank meat.  If you are feeling extravagant use shanks and cooked lamb and enjoy. The navy beans add beneficial plant protein to your bowl - one cup of cooked navy beans provides 16 grams protein. Give this recipe a try!

Lamb and Bean Soup

1 (1-pound) package dried navy beans
2 tablespoons canola oil or olive oil
2 lamb shanks or 1 pound cooked cubed lamb (or both!)
2 large carrots, peeled and sliced
1 rib celery, sliced
1 large white onion, diced
1-2 cloves garlic, minced
1 pound green beans, trimmed and cut to 1-inch pieces
2 teaspoons reduced sodium vegetable bouillon granules
1/2 cup pearled barley
1/4 cup chopped fresh parsley
salt and pepper

Early in the day place the navy beans into a large Dutch oven or soup pot and cover them with 2 to 3 inches of water. Place over medium high and bring water to boil. Cover and simmer for 5 to 10 minutes. Remove from heat, keep covered, and set aside for 2 hours for beans to soften. Drain and rinse in a colander and set aside. Wipe the Dutch oven or soup pot dry and place over medium heat. Add the canola or olive oil to pot. Add the lamb shanks or cooked cubed lamb and cook and stir searing well on all sides. Add the carrots, celery, white onion, garlic, green beans, and bouillon granules. Top with 10 cups of water and bring to a boil. Reduce heat to simmer and cook for 90 minutes until meat comes off shanks and vegetables are tender. Remove the shanks to a rimmed plate that will catch any juices and allow to cool enough to handle and remove meat. return juice and meat to soup. Add pearled barley and raise heat to a low simmer; cook 10 minutes longer until barley is tender. Stir in chopped fresh parsley and season with salt and  pepper. Serve warm and enjoy the filling benefits of protein and vegetables in a comforting warm bowl of soup.

Link Here:  Cooking with Kaye: Sweet Spring Lamb Newsletter

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