Mediterranean Lamb and Vegetable Curry

Mediterranean Lamb and Vegetable Curry

Mia

This Mediterranean Lamb and Vegetable Curry is a beautiful fusion dish that brings together the warm, aromatic spices of traditional curry with the bright, fresh flavors characteristic of Mediterranean cuisine. Unlike heavy cream-based curries, this version stays true to Mediterranean Diet principles by using olive oil as the primary fat, incorporating plenty of vegetables, and relying on herbs and spices for depth of flavor rather than excessive richness.

Tender chunks of lamb shoulder are slowly simmered with tomatoes, eggplant, zucchini, and bell peppers in a fragrant sauce infused with cumin, coriander, cinnamon, and a touch of turmeric. The addition of chickpeas not only adds heartiness and plant-based protein but also creates a satisfying texture that makes this curry feel substantial without being heavy. Fresh lemon juice and a generous handful of fresh herbs brighten the dish at the end, providing that signature Mediterranean freshness.

This one-pot wonder is perfect for a cozy weeknight dinner or for meal prep, as the flavors only improve over time. The curry pairs beautifully with whole grain couscous, quinoa, or crusty whole wheat bread for soaking up the delicious sauce. It's a testament to how Mediterranean cooking can embrace global influences while maintaining its core principles of healthy fats, abundant vegetables, and balanced nutrition.

What makes this dish truly special is how it demonstrates the versatility of the Mediterranean Diet. By incorporating warming spices and cooking techniques from various cultures, you create a meal that's both comforting and nutritious, proving that healthy eating never has to be boring or restrictive.

Mia

Mia

Recipe Author: Welcome to Mia's Kitchen, where every recipe is plant-forward, anti-inflammatory, and full of flavor. Her meals make it easy to eat well, support gut health, and enjoy balanced, wholesome cooking at home.

Nutrition

1 hour 35 minutes
None servings
385 calories
Fat 16.00g
Carbs 32.00g
Protein 30.00g

Ingredients

1.5 lbslamb shoulder, trimmed and cut into 1-inch cubes
3 tbspextra virgin olive oil, divided
1 largeyellow onion, diced
4 clovesgarlic cloves, minced
1 tbspfresh ginger, minced
2 tspground cumin
2 tspground coriander
1 tspground turmeric
1/2 tspground cinnamon
1/4 tspred pepper flakes
28 ozcrushed tomatoes, canned
1 cuplow-sodium chicken broth
1 mediumeggplant, cut into 1-inch cubes
2 mediumzucchini, cut into 1-inch pieces
1 largered bell pepper, cut into 1-inch pieces
15 ozchickpeas, drained and rinsed
1 tspsalt
1/2 tspblack pepper, freshly ground
2 tbspfresh lemon juice
1/4 cupfresh parsley, chopped
2 tbspfresh mint, chopped (optional)

Equipment

Cutting board
large Dutch oven or heavy-bottomed pot with lid
measuring spoons
measuring cups
wooden spoon or spatula
paper towels
chef's knife
can opener
plate for holding browned meat

80/20 Diet

This curry fits the 80/20 approach perfectly, with over 80% of ingredients being nutrient-dense whole foods including vegetables, lean lamb, chickpeas, and olive oil, while allowing for the convenience of canned tomatoes and chickpeas. The recipe emphasizes anti-inflammatory, fiber-rich ingredients without being overly restrictive.

Anti-Inflammatory Diet

This curry is packed with anti-inflammatory ingredients including turmeric, ginger, garlic, olive oil, and colorful vegetables, while avoiding refined sugars, processed foods, and trans fats. The combination of omega-3-rich lamb, antioxidant-rich vegetables, and anti-inflammatory spices makes this an excellent choice for reducing inflammation.

Clean Eating

This recipe exemplifies clean eating with its use of whole, unprocessed ingredients including fresh vegetables, lean lamb, canned tomatoes without additives, and natural herbs and spices. Every ingredient is recognizable in its whole-food form, with no refined sugars, artificial additives, or processed components.

Gluten-Free Diet

This recipe is naturally gluten-free, using whole vegetables, lamb, chickpeas, and spices without any wheat, barley, rye, or gluten-containing ingredients. It can be served with gluten-free grains like quinoa or rice for a complete gluten-free meal.

Heart-Healthy Diet

This heart-healthy curry uses olive oil instead of saturated fats, includes fiber-rich vegetables and chickpeas, and features lean lamb trimmed of excess fat. The recipe is low in sodium (using low-sodium broth), rich in antioxidants from vegetables and spices, and employs healthy cooking methods like simmering rather than frying.

Intermittent Fasting

This nutrient-dense curry is excellent for intermittent fasting eating windows, providing high-quality protein from lamb, fiber-rich vegetables and chickpeas, and healthy fats from olive oil that promote satiety and stable blood sugar levels throughout fasting periods. The whole, unprocessed ingredients maximize nutritional value during limited eating times.

Intuitive Eating

This satisfying curry honors intuitive eating principles by offering a balanced, flavorful meal that provides both nourishment and pleasure without restriction or guilt. The combination of protein, vegetables, legumes, and aromatic spices creates a deeply satisfying dish that respects hunger cues and food enjoyment.

Mediterranean Diet

This recipe perfectly embodies Mediterranean Diet principles by using extra virgin olive oil as the primary fat, incorporating abundant vegetables (eggplant, zucchini, bell peppers), legumes (chickpeas), and herbs while using lamb in moderation. The dish avoids processed ingredients and relies on aromatic spices, fresh lemon juice, and herbs for flavor rather than excessive salt, making it an ideal Mediterranean-style meal.

Mindful Eating

This recipe supports mindful eating through its diverse textures, vibrant colors, and aromatic spices that engage all the senses. The whole, minimally processed ingredients and complex flavor profile encourage slow, conscious consumption and sensory appreciation of each component.

Instructions

1

Pat the lamb cubes completely dry with paper towels. Season generously on all sides with 1 teaspoon salt and the black pepper. Let sit at room temperature for 15 minutes.

2 min
2
2 min

Heat 3 tablespoons of olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat until shimmering, about 2 minutes.

3
10 min

Working in batches to avoid overcrowding, brown the lamb cubes on all sides, about 6-8 minutes total per batch. Transfer browned lamb to a plate and set aside.

4
5 min

Reduce heat to medium and add the remaining tablespoon of olive oil to the pot. Add the diced onion and cook, stirring occasionally, until softened and translucent, about 5-6 minutes. Scrape up any browned bits from the bottom of the pot.

5
1 min

Add the minced garlic and ginger to the pan and cook, stirring constantly, until fragrant, about 1 minute.

6
1 min

Add the cumin, coriander, turmeric, cinnamon, and red pepper flakes to the pot. Stir constantly for about 30 seconds to toast the spices and release their aromas.

7

Pour in the crushed tomatoes and chicken broth, stirring to combine and scraping up any browned bits from the bottom of the pot.

1 min
8
3 min

Return the browned lamb and any accumulated juices to the pot. Stir to combine, then bring the mixture to a boil.

9
45 min

Once boiling, reduce heat to low, cover the pot with a tight-fitting lid, and simmer gently for 1.5 hours, stirring occasionally. The lamb should be becoming tender but not yet falling apart.

10
20 min

Add the eggplant, zucchini, bell pepper, and chickpeas to the pot. Stir to combine, cover, and continue simmering for an additional 20 minutes until all vegetables are tender.

11

Remove the pot from heat and stir in the fresh lemon juice. Taste and adjust seasoning with additional salt and pepper if needed.

1 min
12

Garnish with fresh chopped parsley and mint before serving. Serve hot with whole grain couscous, quinoa, or crusty whole wheat bread.

1 min

Frequently Asked Questions