Turkish Chickpea & Lamb Soup
This recipe was inspired by a hearty lamb and chickpea soup from Turkey. Finishing it with a dollop of pistachio-mint pesto adds another layer of flavor.
From EatingWell: March/April 2010
Yield: 6 servings, about 1 2/3 cups each
Active Time: 30 minutes
Total Time: 2 hours (plus soaking time for chickpeas)
- 3/4 cup dried chickpeas, picked over and rinsed
- 3 teaspoons extra-virgin olive oil, divided
- 1 large onion, chopped
- 2 medium carrots, diced
- 3 cloves garlic, minced
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper
- 1 1-pound lamb shank, trimmed
- 1/8 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 4 cups reduced-sodium chicken broth
- 1 14-ounce can diced tomatoes
- 2 bay leaves
- 1/2 cup bulgur (see Note), rinsed
- 2 tablespoons lemon juice
- 1 1/2 cups fresh mint leaves
- 1/3 cup shelled pistachios
- 2 cloves garlic, crushed and peeled
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- 2 tablespoons low-fat plain yogurt
- 1/8 teaspoon salt (optional)
- To prepare soup: Place chickpeas in a large bowl. Add enough cold water to cover by 3 inches and let soak for 8 to 24 hours. (Alternatively, place chickpeas in a large saucepan and cover with 3 inches cold water. Bring to a boil and cook for 2 minutes. Remove from the heat. Let stand for 1 hour.) Drain.
- Heat 2 teaspoons oil in 4-quart or larger pressure cooker over medium-high heat. Add onion and carrots; cook, stirring, until softened, 3 to 5 minutes. Add garlic, cumin, coriander and cayenne; cook, stirring, until fragrant, about 20 seconds. Remove from the heat.
- Sprinkle lamb shank with salt and pepper. Heat the remaining 1 teaspoon oil in a medium skillet, preferably cast-iron, over medium heat. Add the lamb shank and cook, turning from time to time, until browned all over, 3 to 7 minutes. Transfer to the pressure cooker. Add broth, tomatoes, bay leaves and the chickpeas.
- Secure the pressure cooker lid. Bring to high pressure over high heat following manufacturer’s directions. Reduce the heat to the lowest setting that maintains high pressure. Cook for 35 minutes.
- Meanwhile, place bulgur in a medium bowl. Cover with boiling water and let stand for 15 minutes. Drain in a sieve, pressing out excess water.
- Let the pressure release naturally. This will take 5 to 20 minutes.
- To prepare pesto: Meanwhile, process mint, pistachios and garlic in a food processor until finely chopped. With the motor running, gradually add oil, lemon juice and yogurt through the feed tube. Process until the mixture forms a paste. If using unsalted pistachios, add salt, if desired.
- When the pressure has released, discard bay leaves. Skim fat from the surface of the soup. Using tongs, transfer the lamb shank to a clean cutting board. When cool enough to handle, coarsely shred the lamb meat and return it to the soup. Add the drained bulgur. Heat through. Stir in lemon juice. Dollop some pesto onto each serving.
- Make Ahead Tip: Cover and refrigerate for up to 2 days. Thin with additional chicken broth or water, if necessary, when reheating. | Equipment: 4-quart or larger pressure cooker
- Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don’t confuse bulgur with cracked wheat, which is just that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains.
- High-Altitude Tip: For every 1,000 feet above 2,000 feet elevation, increase the cooking time by 5%.
- Conventional-Stove Variation: In Step 2, replace the pressure cooker with a 4- to 6-quart Dutch oven. After sautéing onion, carrots, garlic, cumin, coriander and cayenne, transfer to a plate. Brown the lamb shank (Step 3) in the same pot. Add onion and carrot mixture back to the pot along with the chickpeas. In Step 4, simmer gently, covered, over low heat, until the lamb shank and chickpeas are very tender, 1 3/4 to 2 1/4 hours.
Nutrition Per serving:
329 calories; 13 g fat (2 g sat, 8 g mono); 21 mg cholesterol; 37 g carbohydrates; 0 g added sugars; 18 g protein; 10 g fiber; 664 mg sodium; 748 mg potassium.
Nutrition Bonus: Vitamin A (95% daily value), Vitamin C (40% dv), Iron (33% dv), Potassium (21% dv), Zinc (18% dv)
2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1 vegetable, 1 1/2 lean meat, 2 fat