Australian · dinner

Slow-Roasted Lamb Shanks with Cannellini Beans

Slow-Roasted Lamb Shanks with Cannellini Beans — from Coles's cooking video Watch how it’s made · 5:49

Video by Coles on YouTube · Open on YouTube

205 minServes 4585 kcal a serve
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Slow-cooked lamb on beans and carrots: each serve gives about 45 g protein, rich in iron, zinc and vitamin B12, with fibre from the cannellini beans and vitamin A from the carrots.

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Ingredients 15

Method

Tap a time to watch that step in the video.

  1. Heat the oven to 150°C (130°C fan-forced). Pat the shanks dry, season, and brown them all over in the oil in a large heavy casserole for 8–10 minutes. Set aside. 0:20
  2. Pour off all but 2 tsp fat. On medium heat cook the onion, carrots, garlic and thyme sprigs for 4 minutes, then stir in the tomato paste for 2 minutes until it darkens and starts to catch. 1:12
  3. Pour in the wine, scraping up the base, add the stock and return the lamb. Bring to a simmer. 1:54
  4. Cover and cook in the oven for 1¼ hours, turn the shanks and cook covered for 1 hour more, then uncover for 20 minutes until very tender. Rest the lamb under foil. 2:34
  5. Skim the fat off the sauce and discard the thyme sprigs. Stir in the beans and thyme leaves and simmer 8–10 minutes until hot; season. 3:45
  6. Spoon the beans onto a platter, add the lamb, top with watercress and lemon zest and drizzle with a little oil. 4:57

Tip. Serves 4 (as Curtis Stone says). Skimming the fat after braising keeps it lighter. No wine? Use extra salt-reduced stock. Leftover meat and beans freeze well.

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

One serve gives you 1 of 4

Energy585 kcal2,450 kJ
Protein46 g92% of a day
Fibre5.7 g21% of a day
Carbohydrate25 g20 g net · 4.3 g sugars9% of a day
Fat31 g11 g saturated40% of a day
Sodium840 mg37% of a day

Where the energy comes from one serve

  • Net carbs 15%
  • Protein 34%
  • Fat 51%

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

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

Vitamin B12 High162%

3.9 µg a serve, mostly from french-trimmed lamb shanks (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.

Selenium High75%

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

Zinc High70%

7.7 mg a serve, mostly from french-trimmed lamb shanks (86%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Omega-3 High36%

0.6 g a serve, mostly from french-trimmed lamb shanks (78%). 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.

Vitamin A High34%

306 µg a serve, mostly from carrots (96%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Iron High33%

6 mg a serve, mostly from french-trimmed lamb shanks (48%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B6 High26%

0.4 mg a serve, mostly from french-trimmed lamb shanks (48%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Folate High25%

101 µg a serve, mostly from cannellini beans (48%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Potassium High24%

1120 mg a serve, mostly from french-trimmed lamb shanks (42%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium High23%

95 mg a serve, mostly from cannellini beans (40%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin K High23%

28 µg a serve, mostly from watercress (33%). 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 E Source14%

2.1 mg a serve, mostly from cannellini beans (26%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Calcium Source10%

134 mg a serve, mostly from cannellini beans (40%). 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 C8%

7.6 mg a serve, mostly from carrots (27%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin D1%

0.1 µg a serve, mostly from french-trimmed lamb shanks (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 Coles; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.