Fructose Free Irish Lamb Stew
This deeply satisfying stew is everything a cold evening calls for — fall-apart lamb, earthy root vegetables, and a rich, herb-scented broth that tastes like it simmered all day (because it did). The vegetables here — carrots, parsnips, turnips, and sweet potato — are all naturally low in free fructose, making them a smart, gut-friendly swap for higher-fructose options that often sneak into traditional stew recipes. Bone broth forms the base, adding body and depth without any of the hidden sweeteners or additives that can make store-bought stocks a gamble. A splash of apple cider vinegar brightens the whole pot, while turmeric and ginger layer in warmth without overwhelming the savory backbone. Searing the lamb in batches before the long, slow simmer is the move that locks in that deep, caramelized flavor — don't skip it. Fresh thyme and rosemary do the heavy lifting on aromatics, so every spoonful tastes complex and satisfying with very little fuss. Finish with a scatter of fresh parsley and you've got a bowl that's as nourishing as it is genuinely delicious.
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Learn more →Ingredients
4 servings
- 2 lb bone-in lamb shoulder or neck, cut into 2-inch pieces
- 1 tsp fine sea salt, plus more to taste
- 2 tbsp coconut oil
- 1 medium yellow onion, roughly chopped
- 4 cloves garlic, minced
- 3 medium carrots, cut into 1-inch pieces
- 2 medium parsnips, cut into 1-inch pieces
- 2 medium turnips, peeled and cut into 1-inch cubes
- 2 cups sweet potato, peeled and cut into 1-inch cubes
- 4 cups bone broth (homemade or aip-compliant brand)
- 1 tbsp apple cider vinegar
- ½ tsp ground turmeric
- ¼ tsp ground ginger
- 3 sprigs fresh thyme
- 2 sprigs fresh rosemary
- 2 tbsp fresh flat-leaf parsley, roughly chopped (optional)
Instructions
- 1
Pat the lamb pieces thoroughly dry with paper towels and season all over with 1 tsp salt.
- 2
Heat the coconut oil in a large Dutch oven over medium-high heat until shimmering. Working in two batches to avoid crowding, add the lamb and sear undisturbed for 3–4 minutes per side, until deeply browned on at least two surfaces. Transfer the seared pieces to a plate and set aside.
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