Roman Legionary Stew

Why This Recipe

This Roman-inspired stew is earthy and sustaining, with farro and lentils forming a hearty, porridge-like base enriched by the deep savory broth from the lamb bones. Bright vinegar tang (posca-style) cuts through the richness, while garum delivers classic Roman umami and saltiness. The grated hard cheese stirred in at the end adds a nutty, salty finish—simple, nourishing, and built to fuel a long march or a busy modern day.

Ingredients

• 2 lamb shoulder chop bones (for rich, savory broth)
• 1 tbsp olive oil
• 1 small onion, diced (~1 cup)
• 2 cloves garlic, minced
• ¾ cup farro, rinsed (or pearl barley if farro unavailable)
• ¾ cup dried green or brown lentils, rinsed
• 1 can (14.5 oz) diced tomatoes, with juice
• 1 large carrot, diced (~½ cup)
• 2 celery stalks, diced (~½ cup)
• 1 cup vegetable broth
• 2 tbsp red wine vinegar (or apple cider vinegar) + extra for serving (to mimic posca tang)
• 1–2 tsp garum (or substitute: fish sauce or anchovy paste)
• 1 tsp dried thyme or oregano
• Salt and black pepper, to taste
• 2–3 tbsp grated hard cheese (pecorino, Parmesan, or aged sharp cheese), stirred in at the end
• Fresh parsley or green onion (optional garnish)

Instructions

1. Prep: Dice onion, carrot, celery; mince garlic. Rinse farro, lentils. Grate cheese.
2. Sauté: Olive oil + onion, carrot, celery—3–4 min until soft. Add garlic—30–60 seconds.
3. Bloom: Add thyme (or oregano). Cook 1 min. Stir constantly.
4. Deglaze: Add broth. Stir well, scraping bottom clean.
5. Combine: Add farro, lentils, tomatoes, vinegar, garum, thyme or oregano, lamb bones. . Stir well. Cancel sauté.
6. Cook: Seal → High pressure 20 min → Natural release 10 min → Vent
7. Adjust: Remove bones. Stir in cheese until melted and incorporated. Add salt, pepper to taste. Add thickener or sauté 2-3 minutes if needed.

Macros per 1½-cup serving (approximate)

• Calories: 340 kcals
• Protein: 20g
• Carbs: 52g
• Fat: 8g
• Fiber: 12g

Pair with 6 Triscuits for 23g protein, 15g fiber, and 460 kcals.

Pro Tips

• Start with ½ tsp salt and 4 grinds of pepper.
• Add extra vinegar for a bright, posca-like tang.
• The lamb bones are leftovers from GOR Lamb and Lentil Mediterranean Stew.
• If cooking for single meal, consider bumping spices 50%.
• Triscuit test: If stew runs off a cracker, it needs thickening. Mix 1 tbsp cornstarch + 2 tbsp cold water, switch to Sauté, stir in slurry, simmer 2–3 minutes.

Storage

• Fridge → 5 days.
• Freezer → 3 months.

Reheat

90 seconds in microwave. Day-one fresh.