Persian Lamb & Pumpkin Soup

Persian Lamb & Pumpkin Soup

As you can see from the photo, this is a hearty soup, but the meat is very tender & there's plenty of vegetables, so it doesn't feel heavy.

CAL P/SERVE
246
kJ P/SERVE
1030
FAT P/SERVE
7.9g
CARBS P/SERVE
13.1g
PROTEIN P/SERVE
27.6g
SUGAR P/SERVE
7.3g
SODIUM P/SERVE
535g
FAT
%
1.6%
ENERGY RDI%
11.8%

This soup tastes amazing thanks to the blend of spices used and the fresh vegetables.

Ingredients

  • 450g Lamb, diced, no fat
  • 1 large onion, diced
  • 2 tbsp. olive oil
  • 1/2 red capsicum, cut into chunks
  • 1 large carrot, chopped
  • 3 cloves garlic, crushed
  • 1/2 tsp. chilli sauce or similar
  • 2 cups pumpkin, chopped
  • 1 can cannellini beans, drained and rinsed
  • Orange & lemon rind, (about 1tsp.)
  • 1 tsp. ginger, crushed
  • 4 cups beef stock
  • 2 cups water
  • 2 tbsp. chopped coriander
  • S&P

Spices:

  • 1/2 tsp. cumin
  • Pinch cinnamon
  • 1/2 tsp. turmeric
  • 1/2 tsp. cloves, ground

Method

  1. In a small bowl mix together the spices and set aside.
  2. Heat a medium pot with olive oil and sauté onion and capsicum for 10 mins on medium heat.
  3. Whilst onions are cooking heat a small non-stick frypan on med-high heat with 1 tsp. olive oil and sear half the lamb for 1 minute, continually stirring.  Once seared add to the onion pot and repeat with remaining lamb.
  4. Now add the spice mixture to the lamb/onion pot and stir for 30 seconds until all coated with spices.  Add garlic, ginger, chilli, stock and water and bring to a simmer.  Once simmering add carrot, pumpkin beans.  Grate orange and lemon rind, season with salt and pepper, simmering for 1 – 11/2 hours.
  5. Option to serve with Greek yoghurt.

Nutrition Table

Servings: 6 Serving size:471g
Average Serve Average 100g
Energy 1030 kJ 219 kJ
  246 Cal 52 Cal
Protein 27.6 g 5.9 g
Fat, total 7.9 g 1.7 g
- Saturated 2.5 g 0.5 g
Carbohydrate 13.1 g 2.8 g
- Sugars 7.3 g 1.6 g
Sodium 535 mg 114 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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