A nourishing one-pot dish made with lean lamb, carrots, turnips, parsnips, and herbs. This hearty soup is rich in protein, minerals, and immune-supporting compounds.
Preparation Time
- Prep Time: 20 minutes
- Cooking Time: 1 hour 20 minutes
- Total Time: 1 hour 40 minutes
- Servings: 6
Ingredients
- 1 tablespoon extra virgin olive oil
- 500 g lean lamb shoulder or leg, trimmed and cut into small cubes
- 1 medium onion, diced
- 2 garlic cloves, minced
- 2 medium carrots, peeled and sliced
- 2 parsnips, peeled and cubed
- 1 medium turnip or rutabaga, peeled and cubed
- 1 stalk celery, chopped
- 1 small sweet potato, peeled and cubed
- 1 teaspoon dried thyme
- 1 bay leaf
- ½ teaspoon ground black pepper
- Salt to taste
- 5 cups low-sodium beef or vegetable broth
- Fresh parsley or rosemary for garnish (optional)
Instructions
- Sear the lamb:
In a large soup pot, heat olive oil over medium-high heat. Add lamb and brown on all sides (about 6–8 minutes). Transfer lamb to a plate and set aside. - Sauté the base:
In the same pot, add onion and garlic. Cook for 3–4 minutes until fragrant. - Build the soup:
Return lamb to the pot. Add carrots, parsnips, turnip, celery, and sweet potato. Stir in thyme, bay leaf, pepper, and a pinch of salt. - Simmer:
Pour in broth. Bring to a boil, then reduce heat to low. Cover and simmer for 1 hour, or until the lamb is tender and vegetables are soft. - Finish and serve:
Discard bay leaf. Taste and adjust seasoning. Garnish with fresh herbs if desired. Serve hot.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 310 kcal |
| Protein | 26 g |
| Carbohydrates | 22 g |
| Fiber | 5 g |
| Fat | 14 g |
| Saturated Fat | 4.5 g |
| Sodium | ~280 mg |
| Iron | 3.1 mg (17% DV) |
| Vitamin A | 135% DV |
| Vitamin C | 30% DV |
Science-Based Health Benefits
1. Lamb is rich in bioavailable iron and zinc:
Lamb supports oxygen transport and immune function, especially valuable in physically active or iron-deficient individuals.
Source: Rizzoli R, Nutrients, 2021.
2. Root vegetables provide anti-inflammatory and antioxidant compounds:
Carrots and parsnips are high in carotenoids and polyphenols that may help reduce the risk of chronic diseases.
Source: Manach C, The American Journal of Clinical Nutrition, 2004.
3. Collagen and amino acids from lamb support joint and gut health:
Slow cooking releases gelatin and essential amino acids beneficial for connective tissue and digestive lining integrity.
Source: Bello AE, Nutrition Journal, 2006.
Tips for Best Results
- Choose lean cuts: Lamb shoulder or leg trimmed of excess fat helps reduce saturated fat intake.
- For deeper flavor: Sear meat well and consider deglazing the pot with a splash of red wine (optional).
- Meal prep friendly: Refrigerates well for up to 4 days and can be frozen for 2–3 months.
- Lower sodium option: Use homemade unsalted broth or dilute store-bought versions with filtered water.
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