A little planning and imagination can go a long way with this budget-friendly lamb shanks soup.
Ingredients
- 1 tablespoon extra virgin olive oil
- 2 lamb shanks
- 1 leek, white part only, thinly sliced
- 1 fennel bulb, thinly sliced, leaves reserved
- 1 carrot, peeled, thinly sliced
- 2 garlic cloves, crushed
- 1/2 cup (125ml) dry white wine
- 4 cups (1 litre) Massel chicken style liquid stock
- 1/2 cup (105g) pearl barley
- 200g butternut pumpkin, peeled, seeded, cut into 1cm pieces
- Crusty bread, to serve
Method
- Step 1Heat the oil in a large saucepan over medium-high heat. Add lamb and cook, turning occasionally, for 5 minutes or until brown all over. Transfer to a bowl. Add leek, fennel, carrot and garlic and cook, stirring, for 5 minutes or until leek softens. Add lamb, wine, stock and barley and bring to a simmer.
- Step 2Reduce heat to low and cook, covered, for 2 hours or until lamb falls off the bone. Transfer lamb to a plate. Add pumpkin to soup and cook, covered, for 20 minutes or until tender.
- Step 3Meanwhile, remove meat from shanks and discard bones. Cut the meat into 2cm pieces. Return to soup. Season with salt and pepper.
- Step 4Ladle soup among serving bowls. Top with fennel leaves and serve with bread
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1344 kj
Energy
11g
Fat Total
3g
Saturated Fat
7g
Fibre
19g
Protein
47mg
Cholesterol
1102.11mg
Sodium
6g
Carbs (sugar)
29g
Carbs (total)
All nutrition values are per serve
- Author: Sarah Hobbs
- Image credit: Chris Chen
- Publication: Notebook:
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