Low Iodine Rosemary-Garlic Lamb Stew

Total time2 hr 30 min

Prep time20 min

Cook time2 hr 10 min

4.7

(13)

Hearty, warming, and built around ingredients that naturally sidestep the iodine pitfalls that make so many comfort foods off-limits, this lamb stew is the kind of meal that feels genuinely indulgent without any compromise. Bone-in lamb shoulder braised low and slow becomes impossibly tender, shredding apart at the slightest pressure while soaking up a deeply savory liquid of bone broth, pomegranate juice, and apple cider vinegar. Turmeric and ground ginger bloom in the pot alongside smashed garlic and onion, layering in warmth and complexity before the rosemary and thyme sprigs take over during the long braise. Carrots, parsnips, and turnips go in halfway through, giving them just enough time to turn silky and sweet without losing their shape. Coconut oil handles the searing, and the braising liquid relies on iodine-free pantry staples — no seafood stock, no iodized salt, no dairy — so the whole pot stays clean from start to finish. A scatter of fresh parsley at the end adds a bright, herby finish that makes the whole bowl look as good as it smells. This is cold-weather cooking at its most satisfying, and it reheats beautifully the next day when the flavors have had even more time to settle in.

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Ingredients

4 servings

For the stew

2 lb bone-in lamb shoulder or leg, cut into 2-inch pieces
1 tsp fine sea salt, plus more to taste
Chef's tip
Fine sea salt and table salt measure the same - no conversion needed.
2 tbsp coconut oil
1 medium yellow onion, roughly chopped
6 cloves garlic, smashed and peeled
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
3 sprigs fresh rosemary
4 sprigs fresh thyme
1 tsp ground turmeric
½ tsp ground ginger

For the braising liquid

½ cup pomegranate juice
2 tbsp apple cider vinegar
2 cups bone broth

For serving

2 tbsp fresh flat-leaf 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.

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