Rosa Flanagan, one half of the Two Raw Sisters, is offering up a delicious recipe for slow cooked Moroccan lamb and pumpkin. 

Serves: 6 

Time: 2.5 – 3 hours — 150 mins 

 

Ingredients 
2 tbsp cooking oil  
1 red onion - thinly sliced 
1 carrot - diced  
4 cloves garlic - crushed and chopped 
2 tbsp tomato paste 
1 tbsp freshly grated ginger  
1 tbsp cumin seeds  
1 tbsp smoked paprika 
2 tsp ground turmeric 
1 stick of cinnamon  
½ - 1 tsp chilli flakes 
1 cup dried prunes 
400g canned tomatoes 
2 cups vegetable stock 
4 lamb shanks OR 1x 400g can of chickpeas, rinsed and drained  
2 cups chopped pumpkin - deseeded and skin left on 

Herby Lemon Millet  
1 cup millet 
2 cups water  
1 cup herbs - chopped 
1 lemon - zest and juice 
2 tbsp extra virgin olive oil 
½ cup almonds - roasted and chopped 

 

Method 
Heat the oil in a large pot over medium heat.  
In the pot, add the onion and carrot. Cook for about 5 minutes, stirring occasionally, until softened. Add garlic, tomato paste, ginger, cumin seeds, paprika, turmeric, cinnamon stick, chilli flakes and prunes. Cook for another minute or two until fragrant. 
To the pot, add the canned tomatoes, vegetable stock, lamb shanks or chickpeas and chopped pumpkin. Bring to a gentle simmer. Cover with a lid. If you are adding lamb shanks, cook on low heat for 2.5 -3 hours, or until the lamb is tender. Or if you are using chickpeas, cook on low for 30-40 minutes.  
While the stew is cooking, prepare the millet. Place in a pot with the water. Bring to a boil, then cover and reduce to a simmer for 7 minutes. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and stir through the herbs, lemon zest and juice, olive oil, and chopped almonds. 
Add a generous scoop of herby lemon millet to each bowl and top with the stew.  
Any leftovers will keep in an airtight container in the fridge for up to 4 days. Alternatively you can freeze for up to 3 months. 

 

Simple Swaps / Additions  

You can also use a slow cooker for this recipe, follow the same method of frying off the onion, carrot, spices and prunes in a pan, then transfer that to the crockpot along with the rest of the ingredients. Cook on low for 6–8 hours or on high for 2.5-3 hours.  
Change the red onion for brown onion or a leek.  
Use celery or zucchini instead of a carrot.  
Use 1/2 tsp of ground cinnamon instead of 1 stick.  
Use dried apricots or dates instead of prunes.  
Use kumara (sweet potato) or potatoes instead of pumpkin.  
Instead of lamb shanks you could use diced lamb or beef. 
Change up the millet for any other grain such as couscous, quinoa or brown rice.  
Use whatever herbs you love / have such as coriander or parsley.  
Use any other nut or seed instead of almonds such as walnuts, pumpkin seeds or cashews.  
Low FODMAP - replace the red onion with 3 stalks of celery and leave out the garlic and prunes completely. Check that the vegetable stock you use is low FODMAP, alternatively use 2 cups of water + 1 tbsp miso paste. 



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Rosa Flanagan, one half of the Two Raw Sisters, is offering up a delicious recipe for slow cooked Moroccan lamb and pumpkin.&nbsp;
Serves: 6&nbsp;
Time: 2.5 – 3 hours — 150 mins&nbsp;
&nbsp;
Ingredients&nbsp;
<ul>
<li>2 tbsp cooking oil &nbsp;</li>
<li>1 red onion - thinly sliced&nbsp;</li>
<li>1 carrot - diced &nbsp;</li>
<li>4 cloves garlic - crushed and chopped&nbsp;</li>
<li>2 tbsp tomato paste&nbsp;</li>
<li>1 tbsp freshly grated ginger &nbsp;</li>
<li>1 tbsp cumin seeds &nbsp;</li>
<li>1 tbsp smoked paprika&nbsp;</li>
<li>2 tsp ground turmeric&nbsp;</li>
<li>1 stick of cinnamon &nbsp;</li>
<li>½ - 1 tsp chilli flakes&nbsp;</li>
<li>1 cup dried prunes&nbsp;</li>
<li>400g canned tomatoes&nbsp;</li>
<li>2 cups vegetable stock&nbsp;</li>
<li>4 lamb shanks OR 1x 400g can of chickpeas, rinsed and drained &nbsp;</li>
<li>2 cups chopped pumpkin - deseeded and skin left on&nbsp;</li>
</ul>
Herby Lemon Millet &nbsp;
<ul>
<li>1 cup millet&nbsp;</li>
<li>2 cups water &nbsp;</li>
<li>1 cup herbs - chopped&nbsp;</li>
<li>1 lemon - zest and juice&nbsp;</li>
<li>2 tbsp extra virgin olive oil&nbsp;</li>
<li>½ cup almonds - roasted and chopped&nbsp;</li>
</ul>
&nbsp;
Method&nbsp;
<ol>
<li>Heat the oil in a large pot over medium heat. &nbsp;</li>
<li>In the pot, add the onion and carrot. Cook for about 5 minutes, stirring occasionally, until softened. Add garlic, tomato paste, ginger, cumin seeds, paprika, turmeric, cinnamon stick, chilli flakes and prunes. Cook for another minute or two until fragrant.&nbsp;</li>
<li>To the pot, add the canned tomatoes, vegetable stock, lamb shanks or chickpeas and chopped pumpkin. Bring to a gentle simmer. Cover with a lid. If you are adding lamb shanks, cook on low heat for 2.5 -3 hours, or until the lamb is tender. Or if you are using chickpeas, cook on low for 30-40 minutes. &nbsp;</li>
<li>While the stew is cooking, prepare the millet. Place in a pot with the water. Bring to a boil, then cover and reduce to a simmer for 7 minutes. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and stir through the herbs, lemon zest and juice, olive oil, and chopped almonds.&nbsp;</li>
<li>Add a generous scoop of herby lemon millet to each bowl and top with the stew. &nbsp;</li>
<li>Any leftovers will keep in an airtight container in the fridge for up to 4 days. Alternatively you can freeze for up to 3 months.&nbsp;</li>
</ol>
&nbsp;
Simple Swaps / Additions &nbsp;
You can also use a slow cooker for this recipe, follow the same method of frying off the onion, carrot, spices and prunes in a pan, then transfer that to the crockpot along with the rest of the ingredients. Cook on low for 6–8 hours or on high for 2.5-3 hours. &nbsp;
<ul>
<li>Change the red onion for brown onion or a leek. &nbsp;</li>
<li>Use celery or zucchini instead of a carrot. &nbsp;</li>
<li>Use 1/2 tsp of ground cinnamon instead of 1 stick. &nbsp;</li>
<li>Use dried apricots or dates instead of prunes. &nbsp;</li>
<li>Use kumara (sweet potato) or potatoes instead of pumpkin. &nbsp;</li>
<li>Instead of lamb shanks you could use diced lamb or beef.&nbsp;</li>
<li>Change up the millet for any other grain such as couscous, quinoa or brown rice. &nbsp;</li>
<li>Use whatever herbs you love / have such as coriander or parsley. &nbsp;</li>
<li>Use any other nut or seed instead of almonds such as walnuts, pumpkin seeds or cashews. &nbsp;</li>
<li>Low FODMAP - replace the red onion with 3 stalks of celery and leave out the garlic and prunes completely. Check that the vegetable stock you use is low FODMAP, alternatively use 2 cups of water + 1 tbsp miso paste.&nbsp;</li>
</ul>
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Jack Tame’s crisp perspective, style and enthusiasm makes for refreshing and entertaining Saturday morning radio on Newstalk ZB. News, sport, books, music, gardens and celebrities – what better way to spend your Saturdays?

Jack Tame’s crisp perspective, style and enthusiasm makes for refreshing and entertaining Saturday morning radio on Newstalk ZB.News, sport, books, music, gardens and celebrities – what better way to spend your Saturdays?

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Rosa Flanagan: Slow Cooked Moroccan Lamb and Pumpkin

https://api.omny.fm/orgs/7784f840-c291-422a-924b-ad9000bbad71/clips/81ad603b-4284-4f4e-9bae-b333016e34da/transcript