Indian · Dinner
Spiced Lamb Soup (High-Protein)
Bone-in lamb shoulder simmers with red lentils, chickpeas and warming Indian spices until the broth turns rich and thick. Finished with fresh cilantro and lemon, this gluten-free soup delivers deep, layered heat and substantial protein and fiber from the double legume boost.
$5
15 minsPrep
55 minsCook
70 minsTotal
MediumLevel
Nutrition per serving
568Calories
50.2gProtein
26.9gFat
36.8gCarbs
5.8gSugar
11.1gFiber
926mgSodium
161mgChol
9.2gSat Fat
1098mgPotassium
89mgCalcium
6.4mgIron
2.7mcgVitamin B12
13mgVitamin C
gluten-free
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Cut the bone-in lamb shoulder into 1-inch chunks. Mince the garlic, grate the ginger, chop the onion and tomato, and measure out the cumin, coriander, garam masala, turmeric, and chili powder.
2
Saute
Heat olive oil in a heavy pot over medium heat. Cook the onion for 4 minutes until soft and translucent.
3
Bloom
Stir in the garlic, ginger, cumin, coriander, garam masala, turmeric, and chili powder. Cook over medium heat for 1 minute until fragrant.
4
Sear
Add the lamb chunks and sear over medium-high heat for 5 minutes, turning occasionally, until browned on most sides.
5
Simmer
Add the tomato, chicken stock, and water; bring to a boil over high heat, then reduce to low and simmer covered for 35 minutes until the lamb is tender. Stir in the cooked red lentils and chickpeas and simmer uncovered for 10 minutes until the soup thickens slightly. Season with salt, stir in cilantro, and serve with a lemon wedge.
6
Plate
Ladle the soup into a bowl, scatter the remaining cilantro on top, and serve with the lemon wedge on the side.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g, bone-in lamb shoulder
- 2/3 cup130g, cooked red lentils
- 2/3 cup65g, cooked, about half of a 15 oz can chickpeas
- 2 tbsp2 tbsp olive oil
- 11 small onion
- 6 cloves6 cloves garlic
- 2 tsp2 tsp fresh ginger
- 2 tsp2 tsp ground cumin
- 2 tsp2 tsp ground coriander
- 1 tsp1 tsp garam masala
- 1/2 tsp1/2 tsp ground turmeric
- 1/2 tsp1/2 tsp chili powder
- 11 tomato
- 2 1/2 cups600ml chicken stock
- 1/2 cup120ml water
- salt, to taste
- 2 tbsp2 tbsp fresh cilantro
- 22 lemon wedge
