Healthy Lamb Shank & Vegetable Soup Recipe
Ingredients
- 4 lamb shanks
- 6 cups water
- 1 cup barley or soup mix
- 4 medium potatoes, diced
- 1 large onion, chopped
- 1 small turnip, peeled and diced
- 2 sticks celery, finely chopped
- 1 carrot, peeled and finely chopped
- pepper
Method
- Place lamb shanks in the pot with water and simmer for 2 hours.
- Remove shanks and strain excess stock and refrigerate until set, about 4 hours or overnight. Remove the fat off the top of the stock. Dispose of fat.
- Shred the meat from the lamb shanks and dice. Place in a bowl to add later.
- In a large saucepan bring stock water, 6 cups of water, 1 cup of barley or soup mix to the boil. Cover and set aside without cooking for 1 hour.
- Remove any scum (fat) that has risen to the top.
- Cook for ½ hour and then add chopped up potatoes, onion, turnip, celery and carrot. Cook for another ½ hour or until vegies are soft.
- Add pepper and cooked diced meat.
- Serve with bread or bread rolls
Recipe from Deadly Tucker cookbook (Aboriginal & Torres Strait Islander-FOODcents manual, 2006), North Metropolitan Health Service, Department of Health WA. Reproduced with permission.
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Ingredients -
Utensils -
Place meat in the pot with water and simmer for 2 hours. Remove meat and strain excess stock. -
Place meat in fridge until set. Throw away the fat floating on top. Shred the meat from the lamb shanks and dice. Place in a bowl to add later. -
Place stock from fridge in a big saucepan, add 6 cups of water. -
Add 1 cup of barley or soup mix to the stock, boil. Cover and set aside without cooking for 1 hour. -
Throw away any scum (fat) that has risen to the top. -
Cook for 30mins, then add chopped up potatoes, onion, turnip, celery and carrot. -
Cook for another 30mis until vegies are soft. Add pepper and cooked diced meat.
Serving Suggestion: Serve with bread or bread rolls
Healthy tip!
To eat less saturated fat, choose leaner cuts of meat and and trim the fat off meat before cooking.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1598 kJ | 263 kJ |
| 382 Cal | 63 Cal | |
| Protein | 29.8 g | 4.9 g |
| Fat, total | 12.9 g | 2.1 g |
| — saturated | 4.7 g | 0.8 g |
| Carbohydrate | 32.9 g | 5.4 g |
| — sugars | 3.2 g | 0.5 g |
| Sodium | 87 mg | 14 mg |
| Fibre | 6.3 g | 1 g |
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