Serves 4

Ingredients:

350 grams of lean, British diced lamb

1 onion – peeled and roughly chopped

2 carrots chopped

2 cloves garlic, peeled and chopped/or crushed

1 sprig rosemary

1/2 red chilli – deseeded and chopped

1 shaving of orange rind

400mls of red wine

2 tablespoonfuls of olive oil

1 tablespoonful of sauce flour

1 (390g) carton of chopped tomatoes

250mls of vegetable stock (1 stock cube/stock pot)

1 teaspoonful of balsamic vinegar

1 X 410 tin of butter or cannellini beans – drained.

Method:

Place the lamb in a large bowl with the onion, carrot, garlic, rosemary, chilli, orange rind and red wine. Leave to marinate in the fridge for an hour or longer if  time permits.

Remove the meat with a slotted spoon, reserving the marinade and fry in 1 tablespoonful of olive oil until browned all over. Add the flour and stir for one minute. Stir in the marinade, tomatoes, stock and balsamic vinegar.

Cover and cook on the hob for about 1 hour until the meat is tender. If you use shoulder of lamb this will take longer but is equally delicious and you may wish to consider cooking it in a slow cooker.

Add the beans, warm through and serve with crusty wholegrain or sour dough bread.

Nutritional tips:

This stew is packed full of fibre and contributes a generous proportion of our recommended 30 grams of fibre a day.

It is inclusive of some lean red meat. A portion contains 88grams (raw weight) of lamb. Reducing our red meat consumption, can have a positive impact on lowering the risk of developing bowel cancer and being a little mindful of our red meat consumption also reduces our intake of saturated fat.

Red meat is however a great source of protein, iron, zinc and other vitamins. A portion of this delicious stew will provide you with approximately 300kcalories and lots of immunity boosting nutrients,  particularly in this cold month of February.