Low Iodine Pomegranate, Apple & Sage Lamb Stew
Warm, deeply aromatic, and built around ingredients that naturally fit a low-iodine approach, this lamb stew is the kind of slow-cooked comfort food that makes a cold evening feel like a celebration. Bone-in lamb shoulder is seared in coconut oil until deeply browned, then braised low and slow with carrots, parsnips, and a broth brightened by pomegranate juice and apple cider vinegar — no seafood, no iodized salt, no dairy, just clean, bold flavors from start to finish. The recipe calls for fine sea salt rather than iodized table salt, which is exactly the kind of small but meaningful swap that makes a real difference when you're managing iodine intake. Tart Granny Smith apples go in toward the end of the braise, softening into the broth and adding a gentle sweetness that plays beautifully against the savory lamb and earthy sage. Turmeric, Ceylon cinnamon, and fresh ginger layer in warmth without relying on any packaged spice blends that might carry hidden additives. The result is a stew that's genuinely rich and satisfying — fork-tender meat, silky root vegetables, and a fragrant broth you'll want to soak up with every last bite.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
4 servings
For the stew
- 2 lb bone-in lamb shoulder, cut into 2-inch pieces
- 1 tsp fine sea salt, plus more to taste
Chef's tipFine sea salt and table salt measure the same - no conversion needed. - 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 tart apples (such as granny smith), peeled, cored, and cut into 1-inch chunks
- ¼ cup pomegranate juice
- 1 tbsp apple cider vinegar
- 2 cups bone broth
- 1 tbsp fresh ginger, finely grated
- ½ tsp ground turmeric
- ¼ tsp ceylon cinnamon
- 3 sprigs fresh thyme
- 1 bay leaf
- 2 tbsp fresh sage leaves, thinly sliced
For serving
- 1 tbsp fresh parsley, roughly chopped (optional)
Instructions
- 1
Pat the lamb pieces thoroughly dry with paper towels, then season all over with 1 tsp fine sea salt.
- 2
Heat the coconut oil in a Dutch oven over medium-high heat until shimmering. Working in two batches to avoid crowding, add the lamb pieces and sear undisturbed for 3–4 minutes per side, until deeply browned on at least two surfaces. Transfer the seared lamb to a plate and set aside.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!