Lamb Ragu (Slow Cooker or Stove Top)
Several years ago, before we even thought about reducing our sugar content as a family, my husband and I made a decision to eat less meat, but to eat better quality stuff. After a lot of research and shopping around, we eventually discovered Field & Flower, an online UK free range meat box seller, who have been a lifesaver and have been able to give us enough meat to last our family of 4 for 4-5 weeks for a box of about £50 worth of meats. Since we easily spent this on low-quality meats in a month before our decision, this was an amazing find. Our budget didn’t have to change, but we are reaping the benefits of grass fed meat.
Part of figuring out how to do all this without impacting our budget too much was learning how to cook cheaper, less popular cuts. Our meat box or local butcher often provide us with pork shoulder for pulled pork that will last several meals, minute or skirt steaks rather than sirloin or other expensive cuts, one whole chicken or chicken legs over breasts, or minced and stewing meats for easy stretching across meals.
Our best friend in this process has been our slow cooker. For under £25, I got a lifelong time-saving companion in a simple crock pot. We later added a £60 bigger slow cooker with a timer and still use both all.the.time.
When I go out for a work day, I always schedule in a slow cooker dinner into the meal plan. It allows us to have a healthy meal ready at the end of the day while allowing me maximum work time to keep the website going, give time for worthy causes like the Veg Power fund, and get some freelance writing and recipe creating done. A lot to squeeze into a day a week, but our slow cookers are one of the things that let me do it. And I am very grateful.
Yes, crock pot cooking saves me time and energy, but the best part is definitely the money saved. I get to spend less on a cheaper type of meat and still get all the flavour, nutrients and enjoyment of eating it. And by getting better quality meat, I am actually making the meal healthier and more rich in nutrients such as omega-3 fats.
Alongside the slow cooker, I have learned how to make the good quality meat stretch further with a few affordable tricks: making my own stock from the bones means I can get a few soups and sauces that I wouldn’t otherwise get; using vegetables or pulses (lentils, beans) to stretch out the meat further not only adds to the softness and flavour of the meal, but means I get away with using less meat while not compromising on the amount of food made; and using the healthy plate format of making half the plate vegetables, a quarter wholegrains and only a quarter protein (+ a dose of healthy fat and/or dairy) means that I think of meat as an addition to a meal and a way to add flavour rather than the focus (which would be the vegetables).
All of these things result in delicious but affordable meals such as this lamb ragu. It means I can get more vegetables into the meal without anyone even really stopping to think about it. It means I can buy less meat and make it better quality. It means we can have a balanced, healthy dinner ready and waiting for us at the end of the day with minimal prep but bags of flavour.
And of course, you can adapt this meal for your own family’s tastes. We love lamb or mutton for this, especially since in the UK (especially if you are buying lamb later than April when they might have been indoors over the winter), you are likely to be getting grass fed meat anyway (most of our sheep graze on grass in this country). But duck makes a different and flavoursome change. Beef or venison would work well too, as will pork. And you could serve it over whatever you like: wholegrain pasta or courgetti (zoodles) are a delicious classic, but cooked quinoa, millet or rice are yummy with it, too. Or just serve with extra veggies in big bowls with some crusty bread for mopping up the sauce and a simple green salad on the side.
If you don’t have a slow cooker, you can achieve a similar dinner on the stove top, you will just need to keep an eye on it a little more!
A delicious, veg-packed meat sauce that is simple and affordable to make and is great served over grains and/or veg of your choice.
- 1 onion, finely diced
- 2 sticks of celery, finely diced
- 2 carrots, finely diced
- 500 g (1lb) lamb or mutton (any cut, go for stewing lamb or mutton for cheaper), diced
- 2 cloves garlic, minced
- 2 tomatoes, diced
- 600 ml (2 1/4 cups) stock (vegetable, chicken, beef, or even water will all work)
- 200 g (1 cup) red lentils
- 2 tbsp tomato puree
- 1 tsp dried oregano or basil
- 3 large handfuls frozen peas or broad (fava) beans
- roughly chopped fresh parsley or basil, to serve
- grated Parmesan, to serve (optional)
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If you want to brown the meat and veg first (this is an optional step for a bit more flavour): fry the onion, celery, carrots and lamb in 1 tbsp of olive or coconut oil for 3-4 mins until meat is browned and veg is slightly softened.
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Add all the ingredients except the frozen veg to a slow cooker and put on Low for 6-8 hours. Add in the peas or broad beans for the last 30 mins-1 hour of cooking time. Check regularly towards the end of cooking time - if the sauce looks like it is starting to catch or stick to the slow cooker, add a little more stock or water and stir, then quickly return the lid and leave. If everything is cooked and it is catching, you can just turn off the slow cooker and serve.
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Serve hot with fresh parsley and grated Parmesan over your choice of grains and/or vegetables. If you don't have a slow cooker, brown the veg and meat as in the first step, then add all the ingredients except the frozen veg and simmer over a low heat, uncovered for about 30 mins-1 hour, stirring regularly and adding more stock if it's catching, until everything is cooked through and soft.
