dish
Persian Lentil Soup with Little Meatballs

6
Serves
312
Calories
13
Nutrients
10
Vitamins

Ingredients

1/2 pound extra lean ground beef
1 small yellow onion , chopped
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon ground cinnamon or a bit more to taste
1/2 cup garbanzo beans , soaked over night in 4 cups of water
4 cups plain nonfat yogurt
1/4 cup basmati rice
1 tablespoon flour
1/2 teaspoon turmeric
5 cups chicken stock or water
1/2 cup lentils , soaked overnight in 2 cups of water, drained
1/4 cup chopped parsley
1/4 cup chopped green onions
5 tablespoons chopped, fresh mint
2 cloves garlic , minced very fine

Cooking Instructions

1. Drain the chickpeas in a colander and rinse well. Cover with cold water and bring up to a boil. Reduce heat and simmer until the chickpeas are tender. Set aside. (You may use canned; just rinse them, please.)

2. Cover the lentils with cold water, bring to a simmer and cook until firm, about 20 minutes.

3. To make the meatballs: Combine the chopped onion and one egg in the container of a food processor (or grate the onion by hand). In a bowl combine the ground beef, the egg and onion mixture, salt and pepper, and 1/2 teaspoon of cinnamon (or more to taste). Mix well with your hands then form into tiny meatballs. Refrigerate.

4. Put yogurt into a large saucepan. Add the remaining egg, flour, turmeric, and 1/2 teaspoon of cinnamon and stir with a whisk. Add the rice, the lentils and two cups of stock or water to the pot. Cook gently , over low heat, stirring occasionally, for about 10 minutes. Add the cooked chickpeas, the parsley, green onions, and 3 tablespoons of chopped mint. Simmer for 10 minutes, then add the garlic and the meatballs and simmer 10 minutes more.

5. Adjust seasoning with salt, pepper and sprinkle with remaining chopped mint and optional pomegranate seeds.

Serving Size: 1 bowl

Nutrition Information

Number of Servings: 6
Calories
312
Protein
23 g
Total Carbohydrate
37 g
Dietary Fiber
7 g
Soluble Fiber
1 g
Insoluble Fiber
5 g
Sugar
11 g
Total Fat
9 g
Saturated Fat
3 g
Cholesterol
100 mg
Percent Calories from Protein
29 %
Percent Calories from Carbohydrate
47 %
Percent Calories from Fat
25 %
Vitamin C
13 mg
Vitamin D
13 IU
Folate
126 mcg
Vitamin K
8 mcg
Calcium
265 mg
Iron
3 mg
Phosphorus
200 mg
Potassium
416 mg
Sodium
462 mg
Zinc
2 mg