Nordic · dinner

Fårikål (Norwegian Lamb and Cabbage Stew)

Fårikål (Norwegian Lamb and Cabbage Stew) — from Food52's cooking video Watch how it’s made · 10:48

Video by Food52 on YouTube · Open on YouTube

170 minServes 6571 kcal a serve
  • Low carb (30 g net carbs) but not keto: 59% of the energy is from fat, and keto meals get about 60% or more
  • Dairy-free
  • Nut-free

Contains: Gluten. Check labels on stock, sauces and spice mixes.

Each serve has about 130 g of lamb for roughly 35 g of protein, plus zinc and vitamin B12, alongside a big portion of cabbage that makes it high in vitamin C and vitamin K.

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Ingredients 11

Method

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  1. Pat the lamb dry and season well with salt and pepper (ideally 2 hours ahead). Sear it in batches in the olive oil in a heavy pot over medium-high heat until browned all over; set aside. 1:13
  2. Deglaze the pot with the white wine (or water), scraping up the browned bits, then take it off the heat. 5:09
  3. Layer a third of the lamb in the pot, season with salt, peppercorns and ½ tsp flour, then add a third of the cabbage wedges and season the same way. Repeat, ending with cabbage, salt, peppercorns and flour. 5:33
  4. Pour over 1 cup of water, bring to a boil, then simmer on the lowest heat for about 2½ hours, until the meat falls off the bone. Add ½ cup water at a time only if it looks dry. 7:42
  5. In the last 30 minutes, boil the peeled potatoes in salted water for 10–12 minutes until tender. 8:39
  6. Season the broth to taste and serve the lamb and cabbage with the potatoes, spooning broth and peppercorns over the top and scattering with parsley. 9:04

Tip. Grams assume about a quarter of the bone-in weight is bone. Mutton is traditional; shank, neck or breast all work. Don't add more water at the start; the cabbage releases its own. Bay leaves are a good addition.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 6

Energy571 kcal2,390 kJ
Protein35 g70% of a day
Fibre8.5 g31% of a day
Carbohydrate39 g30 g net · 8.7 g sugars14% of a day
Fat30 g11 g saturated39% of a day
Sodium530 mg23% of a day

Where the energy comes from one serve

  • Net carbs 23%
  • Protein 26%
  • Fat 51%

Low carb: under 26% of the energy is from carbs.

Lower-carb idea. About 70% of the 30 g of net carbs come from the potatoes. To cut carbs, try leaving it out — it is optional.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin K High222%

266 µg a serve, mostly from cabbage (65%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B12 High138%

3.3 µg a serve, mostly from bone-in lamb stew meat (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin C High112%

101 mg a serve, mostly from cabbage (83%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Zinc High69%

7.6 mg a serve, mostly from bone-in lamb stew meat (87%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Selenium High64%

35 µg a serve, mostly from bone-in lamb stew meat (95%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High47%

0.8 mg a serve, mostly from potatoes (43%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Folate High41%

164 µg a serve, mostly from cabbage (59%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Iron High30%

5.4 mg a serve, mostly from bone-in lamb stew meat (47%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Omega-3 High30%

0.5 g a serve, mostly from bone-in lamb stew meat (90%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Potassium High29%

1360 mg a serve, mostly from potatoes (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium High22%

94 mg a serve, mostly from potatoes (34%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Calcium Source11%

145 mg a serve, mostly from cabbage (63%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

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Vitamin E8%

1.3 mg a serve, mostly from virgin olive oil (52%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin A4%

33 µg a serve, mostly from fresh parsley (65%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D1%

0.1 µg a serve, mostly from bone-in lamb stew meat (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Food52; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.