Lamb and Green Bean Stew With Spelt (Farro)

My grandmother, a woman of hearty appetites and unwavering practicality, always said, “A good stew warms the belly and soothes the soul.” I remember chilly autumn evenings in her cozy kitchen, the air thick with the savory aroma of simmering lamb and vegetables. The gentle gurgle of the pot on the stove was a constant, comforting soundtrack, promising a meal that was both nourishing and deeply satisfying. This recipe, while not precisely hers, captures that same spirit of wholesome, rustic goodness.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 1 hour 45 minutes
• Total Time: 2 hours
• Servings: 4
• Yield: 8 cups
• Dietary Type: Hearty, Savory

Ingredients

• Cooking spray
• 1 lb lamb stew meat, cut into 1-inch cubes
• ¼ cup sliced onion
• 2 cloves crushed garlic
• ½ cup dry red wine (such as Merlot or Cabernet Sauvignon)
• 2 cups water
• ¾ cup uncooked spelt, rinsed and drained (also known as farro)
• ½ cup tomato sauce
• ¾ teaspoon salt
• ¼ teaspoon black pepper
• 1 lb trimmed green beans
• 1 (14 ½ ounce) can undrained diced tomatoes
• 1 bay leaf
• 2 tablespoons thinly sliced basil, for garnish

Equipment Needed

• Large pan or Dutch oven
• Measuring cups and spoons
• Cutting board
• Knife

Instructions

1. Begin by preparing your ingredients. Cut the lamb stew meat into 1-inch cubes if it isn’t already. Slice the onion and crush the garlic. Rinse the spelt thoroughly under cold water, ensuring it is well-drained. Trim the green beans and set them aside.

2. Heat a large pan or Dutch oven over medium-high heat. Lightly coat the pan with cooking spray.

3. Add the lamb to the hot pan, being careful not to overcrowd it. Cook for about 5 minutes, turning occasionally, until browned on all sides. Browning the lamb is crucial for developing rich, savory flavors in the stew.

4. Add the sliced onion and crushed garlic to the pan with the browned lamb. Sauté for approximately 8 minutes, stirring frequently, until the onion becomes translucent and the garlic is fragrant. Be careful not to burn the garlic, as it can become bitter.

5. Pour in the dry red wine and use a wooden spoon or spatula to scrape the bottom of the pan, loosening any browned bits (fond). This process, known as deglazing, adds depth and complexity to the stew’s flavor profile.

6. Add the water, rinsed spelt, tomato sauce, salt, black pepper, trimmed green beans, undrained diced tomatoes, and bay leaf to the pan.

7. Bring the mixture to a boil over high heat. Once boiling, reduce the heat to low, cover the pan, and simmer gently for 1 ½ hours (90 minutes), or until the lamb is very tender and the spelt is cooked through. Check the stew periodically and add more water if necessary to prevent it from drying out. The spelt should be chewy but not hard.

8. After simmering, remove and discard the bay leaf. Taste the stew and adjust seasonings as needed. Add more salt or pepper to taste.

9. Ladle the stew into bowls and garnish each serving with thinly sliced basil.

Expert Tips & Tricks

• Browning the Lamb: Don’t skip the browning step! It’s essential for developing a rich, deep flavor. Work in batches if necessary to avoid overcrowding the pan, which can steam the meat instead of browning it.
• Wine Selection: While any dry red wine will work, consider using a Merlot or Cabernet Sauvignon for a richer, more complex flavor. If you prefer not to use wine, substitute with an equal amount of beef broth.
• Spelt Substitutions: If you can’t find spelt (farro), you can substitute it with barley or brown rice. Note that the cooking time may need to be adjusted accordingly. Barley may require slightly less cooking time, while brown rice may need longer.
• Make-Ahead Tip: This stew is even better the next day! The flavors meld together beautifully as it sits. You can prepare it a day or two in advance and store it in the refrigerator until ready to serve.
• Thickening the Stew: If you prefer a thicker stew, you can mix a tablespoon of cornstarch with two tablespoons of cold water and stir it into the stew during the last 15 minutes of cooking.

Serving & Storage Suggestions

Serve the Lamb and Green Bean Stew with Spelt hot, garnished with fresh basil. A crusty bread is perfect for soaking up the delicious broth. A dollop of plain Greek yogurt or sour cream can add a touch of richness and tanginess.

Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze the stew in freezer-safe containers for up to 2-3 months. To reheat, thaw the stew in the refrigerator overnight and then gently warm it on the stovetop or in the microwave.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	455.1 kcal	N/A
Calories from Fat	101 kcal	N/A
Total Fat	11.3 g	17%
Saturated Fat	3.8 g	19%
Cholesterol	122.4 mg	40%
Sodium	695.8 mg	28%
Total Carbohydrate	38.6 g	12%
Dietary Fiber	8.5 g	33%
Sugars	10.5 g	N/A
Protein	46.6 g	93%

Variations & Substitutions

• Vegetarian Option: Replace the lamb with hearty mushrooms like cremini or portobello. Add a tablespoon of soy sauce or tamari for umami depth.
• Gluten-Free: Ensure you are using certified gluten-free spelt or substitute with quinoa or brown rice.
• Spicy Kick: Add a pinch of red pepper flakes or a chopped jalapeño pepper to the stew during cooking for a touch of heat.
• Seasonal Vegetables: Feel free to add other seasonal vegetables, such as carrots, potatoes, or parsnips, to the stew. Adjust cooking time accordingly.

FAQs (Frequently Asked Questions)

Q: Can I use a different type of meat in this stew?
A: Absolutely! Beef stew meat or even chicken thighs (boneless, skinless) would work well as substitutes for lamb. Adjust cooking time as needed to ensure the meat is tender.

Q: What if I don’t have spelt?
A: Spelt (farro) can be substituted with barley, brown rice, or even quinoa. Keep in mind that cooking times may vary depending on the grain you choose.

Q: Can I freeze this stew?
A: Yes, this stew freezes very well. Allow it to cool completely before transferring it to freezer-safe containers or bags. It can be stored in the freezer for up to 2-3 months.

Q: How can I make this stew thicker?
A: You can thicken the stew by mixing a tablespoon of cornstarch with two tablespoons of cold water and stirring it into the stew during the last 15 minutes of cooking. Alternatively, you can mash some of the potatoes or green beans in the stew to create a thicker consistency.

Q: Do I have to use red wine?
A: No, you don’t have to use red wine. If you prefer not to use alcohol, you can substitute it with an equal amount of beef broth or vegetable broth.

Final Thoughts

This Lamb and Green Bean Stew with Spelt is more than just a recipe; it’s an invitation to create a warm, comforting meal that will nourish both body and soul. I encourage you to gather your ingredients, put on some music, and enjoy the process of creating something delicious. Don’t be afraid to experiment with variations and substitutions to make it your own. And most importantly, share it with the people you love. Bon appétit!