Using canned lentils and chickpeas, this hearty lamb soup is ready in around half an hour!
Ingredients
- 2 red onions
- 2 stalks celery
- 2 1/2 tablespoons extra virgin olive oil
- 3 cloves garlic
- 2cm piece ginger
- 400g can chickpeas
- 400g can lentils
- 1 cinnamon quill
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoon sweet paprika
- 1/2 teaspoon ground turmeric
- 400g can cherry tomatoes or diced tomatoes
- 450g lamb chump chops (see note)
- 1/4 bunch coriander
- 1/4 bunch flat-leaf parsley
- 50g (1/4 cup) white long-grain rice
- 1 tablespoon lemon juice
- Lemon cheeks, to serve
Method
- Step 1Peel and finely chop onions, then thinly slice celery. Heat oil in a large saucepan over high heat. Add onions, celery and 1 teaspoon salt. Crush garlic and grate ginger into pan. Cook, stirring occasionally, for 8 minutes or until vegetables are softened.
- Step 2Drain and rinse chickpeas and lentils. Add spices to pan and stir for 1 minute or until fragrant. Stir in chickpeas, lentils, tomatoes and 1L water, then bring to the boil. Reduce heat to medium and cook for 10 minutes.
- Step 3Meanwhile, trim fat and bones from lamb, discarding bones and reserving fat. Cut meat into 2cm pieces and set aside. Tear leaves from herbs, roughly chop, then set aside. Add rice to soup and cook for a further 10 minutes or until just tender.
- Step 4Meanwhile, heat a heavy-based pan over high heat. Add reserved fat and stir for 1 minute or until enough fat is released to coat pan. Add meat and season with salt and pepper. Cook, turning, for 6 minutes or until cooked through. Discard fat.
- Step 5Stir meat, herbs and lemon juice into soup, then divide among bowls. Serve with lemon cheeks.
- Diabetes friendly
- Low carb
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1526 kj
Energy
16g
Fat Total
4g
Saturated Fat
8g
Fibre
23g
Protein
39mg
Cholesterol
273.55mg
Sodium
5g
Carbs (sugar)
28g
Carbs (total)
All nutrition values are per serve
Notes
Known as harira, this hearty soup is often served at sunset during Ramadan to break the fasting day. It traditionally takes several hours to cook, but we’ve made some short cuts, while still retaining the punchy flavour of the original.
Tip: To save time trimming lamb, cut up 2 lamb backstraps and cook with 1 tbs olive oil in Step 3.
- Author: Sophia Young
- Image credit: Ben Dearnley
- Publication: MasterChef
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