Name: Slow-cooked lamb shank and bean ragu
Cook time: 180 min
Total time: 180 min
Yield: 4
Ingredients: 1/2 cup (100g) dried haricot beans; 1/2 cup (100g) dried borlotti beans; 8 french-trimmed lamb shanks (1.6kg); 2 tablespoon plain flour; 1 tablespoon olive oil; 1 brown onion (200g), chopped coarsely; 1 carrot (120g), chopped coarsely; 1 stick celery (150g), trimmed, chopped coarsely; 1 fresh long red chilli, chopped finely; 1/4 cup (60ml) balsamic vinegar; 425 gram canned crushed tomatoes; 8 drained anchovies in oil; 1/2 cup (125ml) dry white wine; 1 cup (250ml) water; 1/3 cup coarsely chopped fresh flat-leaf parsley

Slow-cooked lamb shank and bean ragu

From the humble baked bean to the chickpea, legumes contain healthy components linked with protection against diseases such as cancer, diabetes and heart problems.

Serves 4

Cook

Ingredients

1/2 cup (100g) dried haricot beans

1/2 cup (100g) dried borlotti beans

8 french-trimmed lamb shanks (1.6kg)

2 tablespoon plain flour

1 tablespoon olive oil

1 brown onion (200g), chopped coarsely

1 carrot (120g), chopped coarsely

1 stick celery (150g), trimmed, chopped coarsely

1 fresh long red chilli, chopped finely

1/4 cup (60ml) balsamic vinegar

425 gram canned crushed tomatoes

8 drained anchovies in oil

1/2 cup (125ml) dry white wine

1 cup (250ml) water

1/3 cup coarsely chopped fresh flat-leaf parsley

Method

1.Place beans in a large bowl, cover with water; stand overnight. Rinse under cold water; drain. Place beans in a medium saucepan, cover with boiling water; bring to the boil. Reduce heat; simmer, uncovered, about 15 minutes or until beans are just tender. Drain.

2.Preheat oven to 180ºC/350ºF.

3.Toss lamb in flour; shake away excess. Heat oil in a large flameproof baking dish; cook lamb, in batches, until browned. Remove from dish.

4.Cook onion, carrot, celery and chilli in same dish, stirring, for 5 minutes or until onion softens. Return lamb to dish with beans, vinegar, tomatoes, anchovies, wine and the water; bring to the boil. Roast, covered, for 1 hour, stirring occasionally.

5.Uncover; roast, for 1 hour or until meat is almost falling off the bone. Just before serving, stir parsley through ragu. Season to taste.

Haricot and borlotti beans are just two members of the legume family. They are high in soluble fibre and low in fat.
Note

Women's Weekly Food

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