Buckwheat comes from the seeds of a plant distantly connected to rhubarb and is neither related to wheat, nor technically a grain. It is a good source of protein containing all the essential amino acids and is an excellent source of manganese and magnesium.

This healthy full of flavour stew is packed with succulent lamb, tender vegetables and healthy buckwheat. Serve with mashed potatoes and green vegetables

Serves 4

Low – calorie cooking spray

500g stewing lamb, excess fat trimmed

1 onion, chopped

3 leeks, washed and cut into rounds

250g baby chantenay carrots

1tsp lazy garlic

2tbs plain flour

3 lemon thyme springs

1 bay leaf

150ml white wine

600ml low – salt vegetable stock

80g buckwheat

1 large lemon, zested

1 small bunch of parsley, leaves picked and finely chopped

Method

Heat a casserole dish over a high heat, spray with low – calorie cooking spray and fry the lamb for 5 minutes until evenly browned, do this in two batches. Remove from the pan and set aside.

In the same pan, reduce the heat to medium, spray with more low – calorie spray if needed and fry the onion and leeks for 5 minutes. Tip in the carrots and two thirds of the garlic and fry for 1 minute more.

Return the lamb to the pan along with the flour and cook for another 2 minutes. Add the thyme and bay leaf then the wine. Bring to a bubble before pouring in the stock.

Mix everything together well, reduce the heat to low and cook for 2 ½ hours or until the meat is tender, add the buckwheat and cook for a further 20 minutes.

Mix the remaining garlic with the lemon zest and parsley and scatter over the stew.

Serve the stew with mashed potatoes and green vegetables.