Indian · Dinner
Spiced Lamb Soup (Low-Calorie)
A brothy Indian soup built on lean lamb leg simmered with onion, ginger, garlic, tomato and warming garam masala, cumin and turmeric. Skimmed of fat and lightened with minimal oil, it stays rich in flavour while remaining under 400 calories. Finished with cilantro and lemon.
$4
15 minsPrep
40 minsCook
55 minsTotal
EasyLevel
Nutrition per serving
373Calories
39.9gProtein
18.6gFat
10.2gCarbs
3.5gSugar
2.2gFiber
632mgSodium
113mgChol
7.3gSat Fat
726mgPotassium
61mgCalcium
4.2mgIron
2.5mcgVitamin B12
13mgVitamin C
low-calorie
gluten-free
low-carb
protein-rich
low-calorie
Instructions
1
Prep
Trim lamb leg of visible fat and cut into small cubes. Finely chop onion and tomato, mince garlic and ginger. Measure cumin, turmeric, garam masala and chili powder.
2
Sauté
Heat olive oil in a small saucepan over medium heat and cook onion for 3–4 minutes until softened and translucent.
3
Bloom
Stir in garlic, ginger, cumin, turmeric, garam masala and chili powder; cook over medium heat for 1 minute until fragrant.
4
Sear
Add lamb cubes and sear over medium-high heat for 4–5 minutes, turning occasionally, until browned on all sides.
5
Simmer
Stir in tomato, chicken stock and water. Bring to a boil, then reduce heat to low and simmer uncovered for 30 minutes until lamb is tender.
6
Skim
Skim any surface fat off the broth with a spoon during the last 10 minutes of simmering.
7
Finish
Season soup with salt to taste and stir in half the chopped cilantro.
8
Plate
Ladle soup into a bowl, scatter remaining cilantro on top and serve with lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 420g420g lamb leg, trimmed of visible fat
- 11 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 1/2 cup90g tomato
- 2 tsp2 tsp cumin-ground
- 1 tsp1 tsp turmeric-ground
- 1 tsp1 tsp garam masala
- 1/2 tsp1/2 tsp chili powder
- 2 tsp2 tsp olive oil
- 2 cup480ml chicken-stock, low sodium
- 1 cup240ml water
- 2 tbsp2 tbsp cilantro
- 22 lemon wedge
- salt, to taste
