Lamb Tajine with Prunes

In Moroccan cuisine, there are countless tajines prepared with all kinds of meat. One of the most famous is lamb tajine with dried prunes. This national dish is present in all regions of Morocco at weddings and religious events. It is a key dish prepared for Eid al-Adha feasts and is the most famous internationally. It is a combination of sweet and savory with a distinctive Moroccan spice blend. The best way to prepare it is the one I learned from my mother, who in turn learned it from her mother, who was known in our family for mastering this dish and its special touch at every feast.

INGREDIENTS:

•  2 lbs (900 g) lamb shoulder, cut into large chunks
•  1 large onion, finely chopped
•  3 cloves garlic, minced
•  1 tsp ground cinnamon
•  1 tsp ground ginger
•  1 tsp ground turmeric
•  1 tsp ground black pepper
•  1/2 tsp ground cumin
•  1/2 tsp ground coriander
•  1/2 tsp saffron threads, crumbled
•  1 cup (150 g) prunes, pitted
•  1/4 cup (50 g) blanched almonds
•  2 tbsp honey
•  1/4 cup (60 ml) olive oil
•  2 cups (480 ml) chicken or beef broth
•  1/4 cup (60 ml) water
•  Salt to taste
•  Fresh cilantro or parsley for garnish

INSTRUCTIONS:

1. Marinate the Lamb:

   - In a large bowl, combine the lamb chunks with the minced garlic, cinnamon, ginger, turmeric, black pepper, cumin, coriander, and saffron threads. Mix well to coat the meat evenly with the spices. Cover and refrigerate for at least 1 hour, preferably overnight.

2. Cook the Tajine:

   - Heat the olive oil in a large tajine pot or heavy-bottomed Dutch oven over medium heat. Add the chopped onions and cook until soft and translucent, about 5 minutes.   - Add the marinated lamb to the pot, searing the meat on all sides until browned, about 8-10 minutes.   - Pour in the broth and water, bringing the mixture to a simmer. Reduce the heat to low, cover the pot, and let it cook gently for 1.5 to 2 hours, or until the lamb is tender.

3. Prepare the Prunes:

   - While the lamb is cooking, soak the prunes in warm water for about 10 minutes to soften them. Drain and set aside.   - In a small saucepan, heat the honey over medium heat. Add the prunes and cook for 2-3 minutes until they are caramelized and coated with honey. Set aside.

4. Combine and Finish:

   - Once the lamb is tender, add the caramelized prunes to the pot. Stir gently to combine.   - Toast the blanched almonds in a dry skillet over medium heat until golden brown and fragrant, about 2-3 minutes. Add them to the tajine.   - Taste and adjust the seasoning with salt, if needed. Cook for an additional 10 minutes to allow the flavors to meld together.

5. Serve:

   - Garnish the Lamb Tajine with fresh cilantro or parsley before serving. It pairs well with couscous, rice, or flatbread.

Nutritional Information (per serving, approx. 6 servings):

- Calories: 500- Protein: 30 g- Carbohydrates: 30 g- Fat: 30 g- Fiber: 5 g- Sugars: 15 g- Sodium: 300 mg
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 Benefits of Lamb Meat

Lamb Meat: A Nutritional Powerhouse

As the joyous occasion of Eid al-Adha approaches, lamb meat takes center stage on many tables. Aside from its delectable taste, lamb meat boasts a wealth of nutritional benefits that make it a valuable addition to a healthy diet.

1. A Rich Source of Iron:

Lamb meat stands out as an exceptional source of iron, surpassing other protein sources like chicken or fish. It contains heme iron, a form more readily absorbed by the body compared to non-heme iron found in plant-based foods. Consuming red meat like lamb can effectively combat iron deficiency and prevent anemia symptoms.

2. Abundant in B Vitamins:

Lamb meat serves as a remarkable source of vitamin B12, with just 3 ounces providing half of an individual's daily requirement. It is also rich in other essential B vitamins, including vitamin B6, niacin (vitamin B3), riboflavin (vitamin B2), and pantothenic acid (vitamin B5). Vitamin B12, along with other B vitamins, plays a crucial role in maintaining a healthy nervous system and ensuring the proper functioning of nerve cells.

3. Strengthening the Immune System:

Lamb meat is packed with immune-boosting zinc. A 3-ounce serving delivers 4.4 milligrams of zinc, fulfilling 30% of the daily recommended value. Zinc is indispensable for optimal immune function, wound healing, DNA and protein synthesis, and proper growth and development in children.

4. Anti-inflammatory Properties:

While lamb meat contains fat, a significant portion of this fat consists of anti-inflammatory omega-3 fatty acids. Grass-fed lamb provides consumers with conjugated linoleic acid (CLA), which has been shown to promote fat loss and enhance lean muscle mass.

5. A Healthy Protein Source:

Lamb meat is brimming with essential proteins. A single 3-ounce serving provides over 23 grams of protein. Protein plays a multitude of roles in the body, including building, repairing, and maintaining muscle mass.

Lamb meat emerges as a nutritional powerhouse, offering a rich source of iron, B vitamins, zinc, omega-3 fatty acids, and protein. Incorporating lamb meat into a balanced diet can contribute significantly to overall well-being and support various aspects of health.