Roast Lamb, Carrot and Barley Soup
Ingredients
1 lamb shank (freeze the second shank if buying a pack of 2)
1 tbsp plain flour, seasoned
0.5 tbsp olive oil
1 large garlic clove, chopped
1 large onion, sliced
250ml red wine
400ml chicken stock, hot
1 bay leaf
1 rosemary sprig
2 carrots, chopped
3 celery sticks, chopped
2 courgettes, chopped
(400g) tin butter beans (or beans of your choice), drained
100g pearl barley, rinsed
1 handful flat-leaf parsley, chopped
1 tsp redcurrant jelly (optional)
6 slices crusty bread (optional)
6 servings
Calories~425 kcal
Protein~19 g
Carbs~50 g
Fat~9 g
Fiber~8 g
Sugar~7 g
Total recipe
Calories~2,550 kcal
Protein~115 g
Carbs~300 g
Fat~55 g
Fiber~50 g
Sugar~40 g
Method
Step 1
Preheat the oven to 220°C/200°C fan/gas 7. Toss the lamb in the flour. Heat a casserole dish (with a lid), add the oil and brown the lamb.
Step 2
Tip in the garlic and onion and soften. Add the wine, stock, bay and rosemary; season. Cover with a lid and put in the oven. Turn the heat down to 160°C/140°C fan/ gas 3 and cook for 1 hr 30 mins.
Step 3
Stir in the carrots, celery, courgettes, butter beans and pearl barley. Replace the lid; return to the oven for 1 hr 30 mins until tender.
Step 4
Remove and shred the meat; discard the bone, rosemary and bay. Return the meat to the dish with a splash of water, the parsley and the redcurrant jelly, if using. Serve in bowls with bread, if liked.
