Low Iodine Rosemary-Garlic Lamb Stew with Ceylon Cinnamon
Slow-braised lamb stew is the kind of deeply satisfying meal that can feel off-limits when you're navigating iodine restrictions — but every ingredient here is carefully chosen to keep things safe without sacrificing an ounce of flavor. The lamb is seared in coconut oil until deeply browned, then braised low and slow with carrots, celery, and sweet potato until everything is fall-apart tender and the broth is rich with layered aromatics. Ceylon cinnamon, turmeric, and ground ginger give the stew a warmly spiced backbone that feels almost North African in spirit, while pomegranate juice and apple cider vinegar add a subtle brightness that keeps the whole pot from feeling heavy. Sea salt is used in place of iodized table salt — a small but important swap that makes this recipe genuinely suitable for those managing iodine intake. Bone broth ties it all together, building a silky, savory base that tastes like it simmered all day (because it did). A handful of fresh parsley scattered over the top at the end adds a pop of color and freshness that rounds out every bowl beautifully. This is cold-weather comfort food done right — hearty, nourishing, and completely stress-free to bring to the table.
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Learn more →Ingredients
4 servings
- 2 lb bone-in lamb shoulder or leg, cut into 2-inch pieces
- 1 tsp fine sea salt
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
- 2 medium carrots, cut into 1-inch pieces
- 2 stalks celery, cut into 1-inch pieces
- 1 medium sweet potato, peeled and cut into 1-inch cubes
- 3 sprigs fresh rosemary
- ½ tsp ground ceylon cinnamon
- ½ tsp ground turmeric
- ¼ tsp ground ginger
- ½ cup pomegranate juice
- 2 tbsp apple cider vinegar
- 3 cups bone broth
For serving
- 2 tbsp fresh parsley, roughly chopped (optional)
Instructions
- 1
Pat the lamb pieces thoroughly dry with paper towels, then season all over with the 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.
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