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

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