Moroccan Lamb and Bean Soup
Cozy up with this stick-to-your ribs soup without expanding your waistline. Pureeing only a portion of the soup thickens it without the need for extra fat or starch. The protein from the lamb and fiber from the beans will keep you satiated for hours.
- 1 tablespoon olive oil
- 1 pound bone-in shoulder lamb chops (about 2 chops), trimmed of excess fat
- 1 large onion, finely chopped (about 2 cups)
- 2 teaspoons ground ginger
- 1/2 teaspoon ground tumeric
- 1 teaspoon ground cinnamon
- 1/4 teaspoon hot paprika
- 4 cups low-sodium, fat-free chicken stock
- 1/3 cup dried lentils
- 1 rib celery with leaves, finely chopped (about 1/2 cup)
- 1 15 1/2 ounce can low-sodium diced tomatoes, drained
- 1 medium potato, diced (about 1 cup)
- 1 15 1/2 ounce can low-sodium chickpeas, rinsed and drained
- 2 tablespoons finely chopped fresh parsley
- 2 tablespoons finely chopped fresh cilantro
- kosher salt
- freshly ground black pepper
- 1/4 cup nonfat Greek yogurt (optional)
- Heat oil in a large heavy-bottom pot over medium-high. Cook lamb chops for 2 to 3 minutes on each side or until browned. Remove to a plate and set aside.
- Reduce heat to medium, add onion and cook, stirring occasionally, for 2 minutes or until soft. Mix in ginger, tumeric, cinnamon, and paprika; cook for 15 seconds. Add chicken stock and bring to a simmer. Scrape up any brown bits from the bottom of the pot and mix in. Stir in lentils and return lamb to pot. Bring ot a boil, then cover and reduce heat to medium-low; simmer for 10 minutes.
- Stir in celery, tomatoes, and potato. Turn chops over, cover, and cook for 10 minutes.
- Add chickpeas, cover, and cook for 10 minutes more. Remove soup from heat and place lamb chops on a cutting board. When cool enough to handle, remove meat from teh bones and cut into 1/2-inch pieces.
- Transfer 2 cups of the soup to a blender or food processor and puree until smooth. Return mixture to pot, along with lamb. Warm soup, stir in parsley and cilantro, and season to taste with salt and pepper. Divide evenly among four bowls and serve each with a tablespoon of Greek yogurt of desired.
Per serving: 416 kcal cal., 255 mg sodium, 13 g fiber, 33 g pro., 37 mg calcium, 5 mg iron. Percent Daily Values are based on a 2,000 calorie diet