Lamb and Root Vegetable Soup (Europe)

Lamb and root vegetable soup has roots in traditional pastoral cuisines across Europe and the Middle East, where sheep farming was common. Root vegetables such as carrots, parsnips, and turnips were staples in rural diets due to their long storage life through winter months. Together, lamb and root vegetables formed the basis of rustic soups that provided warmth, satiety, and essential nutrition. This dish reflects centuries-old traditions of making the most of seasonal produce and affordable cuts of lamb.

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Preparation Time

• Prep Time: 15 minutes
• Cooking Time: 1 hour 15 minutes
• Total Time: 1 hour 30 minutes
• Servings: 6

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Ingredients

• 1 lb (450 g) lean lamb shoulder or shank, trimmed of excess fat, cut into cubes
• 2 tablespoons extra virgin olive oil
• 1 large onion, diced
• 2 cloves garlic, minced
• 3 carrots, peeled and sliced
• 2 parsnips, peeled and sliced
• 2 turnips, peeled and diced
• 2 medium potatoes, peeled and cubed
• 1 celery stalk, sliced
• 6 cups low-sodium vegetable or beef broth
• 1 bay leaf
• 1 sprig fresh rosemary (or 1 teaspoon dried)
• 1 teaspoon fresh thyme (or ½ teaspoon dried)
• Sea salt and black pepper, to taste
• Fresh parsley, chopped, for garnish

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Cooking Instruments Used

• Large soup pot or Dutch oven
• Wooden spoon
• Sharp chef’s knife
• Cutting board
• Ladle

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Instructions

1. Sear the lamb
   Heat olive oil in a soup pot over medium-high heat. Add lamb pieces and sear until browned on all sides. Remove and set aside.
2. Sauté the base
   In the same pot, add onion, garlic, and celery. Cook for 4–5 minutes until softened.
3. Add vegetables and lamb
   Stir in carrots, parsnips, turnips, and potatoes. Return lamb to the pot.
4. Simmer
   Pour in the broth, add bay leaf, rosemary, and thyme. Bring to a boil, then reduce heat to low. Cover and simmer for about 1 hour, until lamb is tender and vegetables are cooked through.
5. Finish and serve
   Season with salt and pepper. Discard bay leaf and rosemary sprig. Garnish with fresh parsley and serve hot.

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Estimated Nutritional Value (Per Serving)

Nutrient	Approx. Amount
Calories	290 kcal
Protein	20 g
Carbohydrates	26 g
Fiber	6 g
Fat	12 g
Saturated Fat	4 g
Sodium	~320 mg
Vitamin A	110% DV
Vitamin C	30% DV
Iron	18% DV
Potassium	25% DV

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Health Benefits

1. Rich in protein and iron
   Lamb provides high-quality protein and heme iron, supporting muscle function and preventing anemia.
   Source: Milman N. Iron in health and disease: An update. Medical Principles and Practice, 2011.
2. Immune support and antioxidants
   Root vegetables (carrots, parsnips, turnips) are high in vitamin C, carotenoids, and polyphenols, boosting immunity.
   Source: Carr AC, Maggini S. Vitamin C and immune function. Nutrients, 2017.
3. Gut health and satiety
   Vegetables add dietary fiber, which supports digestive health and provides prolonged satiety.
   Source: Slavin JL. Dietary fiber and health. Nutrition, 2013.
4. Cardiovascular support
   Using lean lamb and olive oil helps reduce saturated fat intake while providing heart-healthy monounsaturated fats.
   Source: Schwingshackl L, Hoffmann G. Monounsaturated fatty acids, olive oil, and health status. Advances in Nutrition, 2014.

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Healthy Cooking Tips

• Use lean cuts of lamb (shoulder trimmed or leg) to reduce excess fat.
• Add leafy greens (such as kale or spinach) at the end for extra micronutrients.
• For lower sodium, use a homemade broth.
• Prepare a larger batch and refrigerate overnight; flavors deepen the next day.