Heart-Healthy Lamb Ragu
Elevate your weeknight dinner with this comforting yet nutritious Heart-Healthy Lamb Ragu, a dish that combines rich flavor with wholesome ingredients. This recipe features lean boneless lamb shoulder, slow-simmered with vibrant vegetables like carrots, celery, and onion, as well as fragrant herbs such as oregano and basil. The addition of low-sodium beef broth and crushed tomatoes creates a luscious sauce that perfectly complements the hearty whole-grain spaghetti, making it a balanced meal packed with protein and fiber. Cooked with olive oil and minimal salt, this ragu is designed to be both heart-healthy and indulgent, ideal for health-conscious foodies craving a touch of Mediterranean-inspired goodness. Garnished with fresh parsley for a burst of color and flavor, this dish is a heartwarming delight for the whole family. Perfect for search terms like “healthy lamb recipes” or “heart-friendly dinner ideas,” this ragu offers a guilt-free way to enjoy the comforting taste of classic Italian cuisine.
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Recipe Information
Ingredients
- 500 grams lean boneless lamb shoulder
- 2 tablespoons olive oil
- 1 large, finely chopped onion
- 2 medium, diced carrots
- 2 diced celery stalks
- 4 minced garlic cloves
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 2 tablespoons tomato paste
- 800 grams canned crushed tomatoes
- 1 cup low-sodium beef broth
- 1 bay leaf
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 2 tablespoons, chopped fresh parsley
- 250 grams whole-grain spaghetti
Instructions
Trim any visible fat from the lamb shoulder and cut it into small cubes.
In a large Dutch oven or heavy pot, heat 1 tablespoon of olive oil over medium-high heat. Add the lamb and sear until browned on all sides. Remove lamb from the pot and set aside.
In the same pot, reduce the heat to medium, add the remaining tablespoon of olive oil, then add the chopped onion, carrots, and celery. Sauté for about 5 minutes until the vegetables start to soften.
Stir in minced garlic, dried oregano, and dried basil, and cook for another 1 minute until the garlic is fragrant.
Add the tomato paste and stir to coat the vegetables. Cook for 2 minutes to caramelize the paste slightly.
Return the browned lamb to the pot, along with the canned crushed tomatoes and beef broth. Stir to combine all ingredients well.
Add the bay leaf, black pepper, and salt, and stir. Bring the mixture to a gentle simmer.
Cover the pot partially with a lid and let the ragu simmer on low heat for about 1.5 to 2 hours, stirring occasionally, until the lamb is tender and the sauce has thickened.
Meanwhile, cook the whole-grain spaghetti according to the package instructions. Drain and set aside.
Once the ragu is ready, remove the bay leaf. Adjust the seasoning with more pepper or salt if needed.
Serve the ragu over the cooked whole-grain spaghetti and garnish with fresh parsley.
Nutrition Facts
Calories |
2302 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 134.5 g | 172% | |
| Saturated Fat | 45.5 g | 228% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 375 mg | 125% | |
| Sodium | 3180 mg | 138% | |
| Total Carbohydrate | 173.9 g | 63% | |
| Dietary Fiber | 41.5 g | 148% | |
| Total Sugars | 64.0 g | ||
| Protein | 125.4 g | 251% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 644 mg | 50% | |
| Iron | 23.6 mg | 131% | |
| Potassium | 6879 mg | 146% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
