Middle Eastern · Dinner
Egyptian Green Leaf Soup (Low-Chol)
Melokhia, an Egyptian jute-leaf soup simmered with poached skinless chicken breast in a garlicky coriander broth. Finely chopped melokhia leaves thicken the pot into a silky, deep-green soup finished with a garlic-coriander tarqa and served with white rice and lemon.
$4
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
398Calories
45.8gProtein
9.8gFat
30.1gCarbs
1.6gSugar
3.9gFiber
636mgSodium
62mgChol
2.2gSat Fat
1150mgPotassium
190mgCalcium
3.8mgIron
0.5mcgVitamin B12
38mgVitamin C
low-cholesterol
gluten-free
protein-rich
low-calorie
low-chol
Instructions
1
Prep
Trim the chicken breast of visible fat and cut into 1-inch chunks. Finely chop the melokhia leaves, garlic, and cilantro on a board.
2
Simmer the chicken stock to a boil over high heat, add chicken chunks, reduce to medium-low, and simmer for 12 minutes until opaque throughout.
3
Stir in the chopped melokhia leaves and simmer over medium heat for 8 minutes, stirring occasionally, until they soften and the broth turns deep silky green.
4
Warm the olive oil in a small pan over medium heat, add the minced garlic and ground coriander, and cook for 45 seconds until the garlic turns pale gold.
5
Stir the garlic-coriander mixture and chopped cilantro into the soup, season with salt and black pepper, and simmer for 2 minutes until aromas meld.
6
Plate
Ladle the soup into a bowl alongside the cooked white rice and lemon wedge for squeezing over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g skinless chicken breast
- 3 cups720ml low-sodium chicken stock
- 11 oz311g melokhia (jute mallow) leaves, fresh or frozen
- 8 cloves8 cloves garlic
- 2 tbsp2 tbsp cilantro
- 2 tsp2 tsp ground coriander
- 2 tsp2 tsp olive oil
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 1 cup190g cooked white rice, to serve
- 22 lemon wedge
