Rosa Flanagan: Slow Cooked Moroccan Lamb and Pumpkin

Margo Flanagan, one half of the Two Raw Sisters, is offering up a delicious recipe for slow cooked Moroccan lamb and pumpkin. 

Serves: 6 

Time: 2.5 – 3 hours — 150 mins 

 

Ingredients 

• 2 tbsp cooking oil  
• 1 red onion - thinly sliced 
• 1 carrot - diced  
• 4 cloves garlic - crushed and chopped 
• 2 tbsp tomato paste 
• 1 tbsp freshly grated ginger  
• 1 tbsp cumin seeds  
• 1 tbsp smoked paprika 
• 2 tsp ground turmeric 
• 1 stick of cinnamon  
• ½ - 1 tsp chilli flakes 
• 1 cup dried prunes 
• 400g canned tomatoes 
• 2 cups vegetable stock 
• 4 lamb shanks OR 1x 400g can of chickpeas, rinsed and drained  
• 2 cups chopped pumpkin - deseeded and skin left on 

Herby Lemon Millet  

• 1 cup millet 
• 2 cups water  
• 1 cup herbs - chopped 
• 1 lemon - zest and juice 
• 2 tbsp extra virgin olive oil 
• ½ cup almonds - roasted and chopped 

 

Method 

1. Heat the oil in a large pot over medium heat.  
2. In the pot, add the onion and carrot. Cook for about 5 minutes, stirring occasionally, until softened. Add garlic, tomato paste, ginger, cumin seeds, paprika, turmeric, cinnamon stick, chilli flakes and prunes. Cook for another minute or two until fragrant. 
3. To the pot, add the canned tomatoes, vegetable stock, lamb shanks or chickpeas and chopped pumpkin. Bring to a gentle simmer. Cover with a lid. If you are adding lamb shanks, cook on low heat for 2.5 -3 hours, or until the lamb is tender. Or if you are using chickpeas, cook on low for 30-40 minutes.  
4. While the stew is cooking, prepare the millet. Place in a pot with the water. Bring to a boil, then cover and reduce to a simmer for 7 minutes. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and stir through the herbs, lemon zest and juice, olive oil, and chopped almonds. 
5. Add a generous scoop of herby lemon millet to each bowl and top with the stew.  
6. Any leftovers will keep in an airtight container in the fridge for up to 4 days. Alternatively you can freeze for up to 3 months. 

 

Simple Swaps / Additions  

You can also use a slow cooker for this recipe, follow the same method of frying off the onion, carrot, spices and prunes in a pan, then transfer that to the crockpot along with the rest of the ingredients. Cook on low for 6–8 hours or on high for 2.5-3 hours.  

• Change the red onion for brown onion or a leek.  
• Use celery or zucchini instead of a carrot.  
• Use 1/2 tsp of ground cinnamon instead of 1 stick.  
• Use dried apricots or dates instead of prunes.  
• Use kumara (sweet potato) or potatoes instead of pumpkin.  
• Instead of lamb shanks you could use diced lamb or beef. 
• Change up the millet for any other grain such as couscous, quinoa or brown rice.  
• Use whatever herbs you love / have such as coriander or parsley.  
• Use any other nut or seed instead of almonds such as walnuts, pumpkin seeds or cashews.  
• Low FODMAP - replace the red onion with 3 stalks of celery and leave out the garlic and prunes completely. Check that the vegetable stock you use is low FODMAP, alternatively use 2 cups of water + 1 tbsp miso paste. 

LISTEN ABOVE 

See omnystudio.com/listener for privacy information.

Episode Transcript

Speaker 1 (00:07):
You're listening to the Saturday Morning with Jack Teams podcast
from News Talks.

Speaker 2 (00:11):
That'd be It's just one of those weekends. Will you think?
You know what? Nah?

Speaker 3 (00:16):
I actually don't think I want to leave my living room.
I'm going to stay planted on the couch. After ten
o'clock this morning, we've got our screen Time segment three
shows that you can watch or stream at home that
we're going to recommend, So stick around for that.

Speaker 2 (00:28):
Right now, though, it's time to catch up with the
Rosa Flanning and one of the two Raw sisters. Who's
with us this morning, Kilder?

Speaker 4 (00:33):
Good morning? How are you Jack?

Speaker 2 (00:35):
I'm so well. Thanks. You guys are in Melbourne in Australia.

Speaker 4 (00:39):
Yeah, we're in Austraarlia.

Speaker 3 (00:40):
How good. What's what are you doing? Are you just
getting some slightly warmer weather or so? I know you're
in Melbourne probably is probably colder than here.

Speaker 4 (00:47):
Yeah, No, it's actually really cold here. We're here doing workshops.
We had one last night and then we've got a
big community event this morning. What's over. We've got about
one hundred people coming.

Speaker 2 (00:57):
Oh my gosh, look at you guys. Just take it
up the world, don't worry about that.

Speaker 4 (01:01):
Yeah, no, it's awesome to be on the ground over here.
Actually we've always talked about coming here.

Speaker 2 (01:06):
But we're here so good.

Speaker 3 (01:08):
Well, regardless of where anyone is, I think we can
all do a little bit of warming up this weekend.
And you have a fantastic recipe to do just that.
This is a perfect midwinter tweaty little dinner, slow cooked
Moroccan lamb with pumpkin.

Speaker 1 (01:24):
Yes.

Speaker 4 (01:25):
Yeah, so I've actually been making this heap and it's
freezer friendly too, so make a big batch free some
pull it out later. So what we do is we
add some oil into our You want a deep like
a casserole type dish.

Speaker 2 (01:40):
Like a Dutch oven situation kind of yeah, like.

Speaker 4 (01:43):
A Dutch oven, such a one with a lid.

Speaker 2 (01:45):
Oh yeah, okay, could you do a coker?

Speaker 4 (01:48):
Yes, I do. You can chuck it in the slow cooker.

Speaker 2 (01:50):
Nice, okay, very good, all right.

Speaker 4 (01:53):
So add your oil and add your red onion, so
just thinly slice that up. You can add a brown
onion if you want to, add a carrots, some garlic
because we've got four garlic clothes crush chop, and then
we add in some tomato paste, some freshly grated ginger,
kumin seed, smoke, paprika, all the spices, guys, ground tumoric cinnamon,

(02:16):
chili flakes. So if you've got a little bit of
a kroky throat like me, perfect for those, because you're
getting lots of goodies in there. And obviously if you
don't have any of those spices, that's totally fine. You
can add something else in or leave it up. And
then we've got some prunes, So what we do is
we kind of fry those off for a couple of minutes,

(02:39):
and you fry them off until you start getting all
those like yummy flavors coming through the smells, and then
you add in a can of tomatoes. We've got two
cups of veggice stock in there, but you could use
beef stock, chicken stock, whatever you fancy. And then this
is the fun part, adding in your lamb shanks. So
we've got four lamb shanks that we have on the

(02:59):
recipe there. But if you don't have lamb shanks, I've
done it with some dice beef before or dice lamb,
and that's absolutely delicious. If you are a vegetarian and
you don't have lamb or red meat. You can add
the can of chippeas or butter beans or lentils. It
just won't take as long, So we say allow the

(03:22):
lamb shanks to simmer for about two and a half
three hours. If you're obviously doing chippeas, you'd do it
for about thirty minutes. So that's all in the recipe
if you're wanting to do that. We're also adding in
some pumpkin so again, potatoes, cumera, sweet potato, whatever you
want to call it. You can add that into similar

(03:42):
it away, and honestly, it just makes the whole house
smell so delicious. And while that's cooking, I like to
make up a little wee herbi lemon millet MIT. So
we cook up some millets and millets, just a glucien
free grain. It only takes seven minutes to cook one
of mug on my favorite grains that we'd like to use,
but you can obviously use anything else. Cook that up
and then we just stuff it up with a four

(04:05):
tossed through some herbs, lemon, zest and juice, extraversion, olive oil,
and almonds, and then you just put some of that
in your bowl, top it with your we you know,
lamb casserole, pumpkin deliciousness, and you've got yourself a winter
warming meal. It's great.

Speaker 2 (04:23):
It sounds so good putting a crowd or a week night.
Yeah yeah.

Speaker 3 (04:27):
And I mean you could quite easily double it if
you've got a big casserole dish or something like. You
could experiment with all sorts of different cuts. I reckon
as well. Absolutely, just as you're describing it, it just
I feel like I can smell it already, you know,
it's just like one of those dinners that it's just
going to make the whole house smell so good.

Speaker 2 (04:45):
Yeah.

Speaker 4 (04:45):
Absolutely. We've been using a lot of first flight homes,
first light homes, first light farms have such a great
range of slow cooked meats. Were actually did they've got
like a box slow coach box which we dabbled down
and that was yum.

Speaker 2 (05:02):
Oh that sounds great.

Speaker 3 (05:03):
Okay, look, we're going to make sure that recipe is
up on the news talks. He'd be, Hey, your podcast
is going game buses at the moment, eh, how Yeah.

Speaker 4 (05:11):
We love the party. It's a great time smug and
it have our catch up the potty, yeah yeah, the potty. No,
there's yeah, some really great, great episodes that we've done.
One of our really popular ones about how to build
a cost effective pantry. A lot of people I think,
you know food and cooking well as time consuming, inexpensive

(05:33):
and that you need every every ingredient out there, but
you can actually do it in a really cost effective way.
So if you haven't listened to it that one, go
and listen to it right now.

Speaker 2 (05:42):
Oh so good. Hey, thank you so much, Rosa. We
really appreciate it.

Speaker 3 (05:45):
Have a great time in Australia. Don't forget a course
you to hear more of the Two Raw Sisters on
their podcast.

Speaker 2 (05:51):
You can get.

Speaker 3 (05:52):
Incredible recipes through the Two Raw Sisters app as well,
and that slow cook Moroccan lamb and pumpkin recipe, like
I said, will be on the News Talks.

Speaker 2 (05:59):
He'd be website for

Speaker 1 (06:00):
More from Saturday Morning with Jack Team, Listen live to
Newstalks that'd be from nine am Saturday, or follow the
podcast on iHeartRadio.