A slow-simmered South African potjie with fall-off-the-bone lamb neck, caramelised onions, and low-carb winter vegetables — keto comfort food at its very finest.
Prep Time:
20
Cook Time:
120
Serves:
4
Level:
Ingredients
1kg lamb neck pieces
2 tbsp olive oil
1 large onion, roughly chopped
4 cloves garlic, minced
1 cup beef or lamb stock (no added sugars)
2 tbsp tomato paste
1 tsp ground coriander
1 tsp ground cumin
1 tsp smoked paprika
1 tsp dried thyme
1 bay leaf
Salt and black pepper to taste
1 cup broccoli florets
1 medium baby marrow (courgette), sliced into thick rounds
100g green beans, trimmed
150g mushrooms, halved
2 tbsp fresh parsley, chopped, to serve
Preparation
1. Pat the lamb neck pieces dry with paper towel and season generously with salt, pepper, coriander, cumin, smoked paprika, and thyme.
2. Heat the olive oil in a large potjie or heavy-based pot over medium-high heat. Brown the lamb in batches, about 4 minutes per side, until deeply golden. Remove and set aside.
3. In the same pot, add the onion and cook for 5 minutes until softened and beginning to caramelise. Add the garlic and tomato paste and stir for 1 minute.
4. Return the lamb to the pot. Pour in the stock and add the bay leaf. Stir to combine, then reduce heat to low, cover, and simmer for 1.5 hours, turning the meat occasionally.
5. After 1.5 hours, layer the broccoli, baby marrow, green beans, and mushrooms on top of the lamb without stirring. Replace the lid and cook for a further 25–30 minutes until the vegetables are tender.
6. Taste and adjust seasoning. Remove the bay leaf, scatter with fresh parsley, and serve from the pot with cauliflower mash or keto bread.
Tips
The potjie is one of South Africa's greatest culinary traditions — a cast-iron pot over glowing coals, filling the air with the aroma of slow-braised meat. This keto adaptation keeps the spirit of a traditional potjie completely intact: lamb neck, browned and coaxed into tenderness over two hours, with low-carb vegetables layered on top to steam in their own juices. No potatoes, no carrots, no pumpkin — instead, broccoli, baby marrow, green beans, and mushrooms absorb the rich braising liquid beautifully. You can make this on a gas stove with the lid on, or the traditional way over a small fire. Serve with creamy cauliflower mash for a deeply satisfying winter meal.
Nutritional Values
| Nutrient | Per Serving |
|---|---|
| Calories | 540 kcal |
| Total Fat | 35 g |
| Net Carbohydrates | 7 g |
| Protein | 46 g |