2017-08-21
Spring Lamb Bowl
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Spring Lamb Bowl

(1 rating - rate this recipe)
This recipe pairs tender lamb rump with braised spring vegetables to deliver a complete meal that tastes sensational. A combination of lemon, garlic and a garnishing of marjoram - could it get any better?
<b>Prep:</b> 30 mins Prep: 30 mins
<b>Cook:</b> 15 mins Cook: 15 mins
Serves 4 Serves 4
Excellent source of iron Excellent source of iron
Low Sodium Low Sodium
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Ingredients

Lamb

  • 3 Quality Mark lamb rumps
  • 2 tablespoons olive oil
  • 1 onion, finely sliced
  • 1 carrot, cut into thin strips

Braised spring vegetables

  • 2 cups frozen broad beans
  • 3 tablespoons olive oil
  • juice of 1 lemon
  • 4 cloves garlic, crushed
  • 2 cups vegetable stock
  • 1 bunch baby carrots, trimmed and scrubbed
  • 6 spring onions, trimmed and cut in half diagonally
  • 1 tablespoon roughly chopped sweet marjoram or oregano leaves
  • 2 small fennel bulbs, trimmed and sliced very finely (a mandolin is good here) - reserve fronds for finishing (see tips)

Method

Preheat the oven to 190°C.
 

Lamb

Place 1 tablespoon oil in a small heavy-based saucepan and place over low heat. Add the vegetables, place on the lid and cook gently until just tender. Remove from the heat, season with salt and freshly ground black pepper and set aside to cool.

Make an incision in the side of each lamb rump to create a good-sized pocket. Fill each with the cooled vegetables and hold together with a toothpick. Set aside while you braise the spring vegetables. 
 

Braised spring vegetables

Blanch the broad beans in lightly salted boiling water for 1 minute, drain and refresh under cold water. Remove and discard the grey outer skins (see tips).

Place the oil, lemon juice, garlic and vegetable stock in a heavy-based saucepan and bring to the boil. Reduce the heat and simmer gently for about 10 minutes to allow the flavours to mingle. Add the carrots, spring onions and half the sweet marjoram and simmer for 10 minutes until the carrots are tender. Add the broad beans and sliced fennel bulbs and season with salt and freshly ground black pepper. Simmer for a further 2 minutes before adding the remaining sweet marjoram.
 

To serve

Place a roasting dish in the oven to heat.

Heat a frying pan over medium-high heat. Rub lamb with the remaining oil and season. Place in the hot pan and brown on all sides. Transfer lamb to the hot roasting dish and roast for 10-12 minutes for medium-rare lamb, or 15 minutes for lamb that is no longer pink. Remove from the oven, cover loosely with foil or baking paper and a clean tea towel and leave to rest for 10 minutes. 

Slice lamb across the grain of the meat and serve with the braised spring vegetables, all their juices and roughly chopped fennel fronds.
  • Suitable Cuts
  • Nutrition
  • Tips & Tricks

Nutrition Information Per Serving

Serving size: 575g
Energy kJ (kcal) 1786 (426)
Protein (g) 31.3
Fat (g) 22.3
Saturated (g) 4.5
Carbohydrate (g) 20.6
Sugars (g) 14.5
Sodium (mg) 610
Iron (mg) 4.0
Zinc (mg) 6.3
Vitamin B12 (ug) 4.6
Vitamin D (ug) NA
Selenium (ug) 6.2

 
  • Make sure the pan is hot before adding the lamb to avoid stewing the meat.
  • Resting is an important step you should not skip. It allows the meat to relax and the juices to settle back.
  • Fennel fronds are the green feathery tops of the bulbs.
  • If cooking young, tender broad beans from your garden, there is no need to remove the grey outer skin.
  • New Zealand lamb provides the trifecta of immune boosting nutrients – zinc, vitamin B12 and iron.

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Comments & Reviews

There are: 1 reviews, with an average rating of 5.0 out of 5
Great for a healthy meal packed with yummy veges, and my favourite: lamb rump!
Posted by Leslie 2017-09-12 10:18:34
 

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