Lamb Shank & Vegetable Soup
Prep: 15 mins
Cook: 180 mins
Serves: 6
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Enjoy it now, then freeze the leftovers for a ready-made meal!
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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

  1. Place lamb shanks in the pot with water and simmer for 2 hours.
  2. 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.
  3. Shred the meat from the lamb shanks and dice. Place in a bowl to add later.
  4. 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.
  5. Remove any scum (fat) that has risen to the top.
  6. 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.
  7. Add pepper and cooked diced meat.
  8. 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.


  • recipe step image
    Ingredients
  • recipe step image
    Utensils
  • recipe step image
    Place meat in the pot with water and simmer for 2 hours. Remove meat and strain excess stock.
  • recipe step image
    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.
  • recipe step image
    Place stock from fridge in a big saucepan, add 6 cups of water.
  • recipe step image
    Add 1 cup of barley or soup mix to the stock, boil. Cover and set aside without cooking for 1 hour.
  • recipe step image
    Throw away any scum (fat) that has risen to the top.
  • recipe step image
    Cook for 30mins, then add chopped up potatoes, onion, turnip, celery and carrot.
  • recipe step image
    Cook for another 30mis until vegies are soft. Add pepper and cooked diced meat.
Serving Suggestion: Serve with bread or bread rolls

Healthy tip!

Vegies are a great source of healthy nutrients. Try to include extra vegetables at lunch and dinner.

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Nutrition Information

per serving per 100g
Energy 1598 kJ 263 kJ
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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