North African Soup Recipe

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Ingredients:

Serving

1 lb lamb or 1 lb mutton, cut into small chunks
2 tbsp clarified butter
2 onions, finely chopped
1 stalk celery, finely chopped
3 tsp fresh flat-leaf parsley, finely chopped
1 tbsp fresh cilantro, finely chopped
1 small cinnamon stick
4 saffron threads, crumbled
1/4 tsp ground ginger
salt , to taste
freshly group black pepper, to taste
3 1/2 quarts cold water
2 cups dried garbanzo beans , soaked overnight and drained
2 1/2 cups brown lentils
2 lbs firm-ripe fresh tomatoes, coarsely chopped
1/2 cup short-grain rice
3 tbsp all-purpose flour
2 tbsp fresh lemon juice

Directions:

Combine the lamb, butter, onions, celery, 1-1/2 teaspoons of the parsley, 1-1/2 teaspoons of the cilantro, cinnamon, saffron and ginger in a large soup pot. Season with salt and pepper. Stir over medium heat until the butter has melted.
Pour in 4 cups of the cold water. Bring to a boil and simmer for 25 - 30 minutes, or until reduced by half.
Stir in the garbanzo beans and lentils and the remaining water. Simmer over medium heat until the lentils and beans are tender, about 75 minutes.
Stir in the tomatoes and the remaining 1-1/2 teaspoons parsley and 1-1/2 teaspoons cilantro. Bring to a boil, lower the heat and simmer for 10 minutes.
Add the rice.
Mix the flour to a smooth paste with a little cold water in a small bowl.
Remove the soup from the heat and add the flour mixture, stirring constantly.
Return to the heat and cook for 10 minutes, stirring constantly. The soup should not be too thick.
Stir in the lemon juice and serve hot.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	538.62 Kcal (2255 kJ)
Calories from fat	148.92 Kcal
		% Daily Value*
Total Fat	16.55g	25%
Cholesterol	40.68mg	14%
Sodium	57.41mg	2%
Potassium	1201.66mg	26%
Total Carbs	68.15g	23%
Sugars	9.28g	37%
Dietary Fiber	23.61g	94%
Protein	29.97g	60%
Vitamin C	19.7mg	33%
Iron	7.3mg	40%
Calcium	129.2mg	13%

Amount Per 100 g
Calories	89.51 Kcal (375 kJ)
Calories from fat	24.75 Kcal
		% Daily Value*
Total Fat	2.75g	25%
Cholesterol	6.76mg	14%
Sodium	9.54mg	2%
Potassium	199.7mg	26%
Total Carbs	11.33g	23%
Sugars	1.54g	37%
Dietary Fiber	3.92g	94%
Protein	4.98g	60%
Vitamin C	3.3mg	33%
Iron	1.2mg	40%
Calcium	21.5mg	13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

11.4

Points
13

PointsPlus

Good Points

low fat,
saturated fat free,
very low sodium,
low cholesterol,
good source of fiber

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