Moroccan lamb, tomato and kumara soup
Time to make: 1 hr 45 mins
( Hands-on time: 15 mins )
Total cost: $ 26.80 / $ 6.70 per serve
(at time of publication)
Nutrition Info.(per serve)
2 tablespoons plain flour
400g lean boneless lamb, cut in 2-3cm pieces
olive oil spray
1 medium onion, finely chopped
3 cloves garlic, finely chopped
1 tablespoon no-added-salt Moroccan seasoning (or chermoula)
2 cups reduced-salt chicken stock
2 cups water
2 x 400g cans no-added-salt diced tomatoes
500g kumara, peeled, diced
400g can no-added-salt chickpeas, rinsed, drained
1/3 cup roughly chopped flat-leaf parsley, plus extra, to garnish
1/3 cup reduced-fat Greek-style yoghurt, to serve
2 teaspoons lemon zest, to garnish
Total fat 10g
Saturated fat 3g
Dietary fibre 11g
1 Place flour in a large freezer bag; add lamb and shake until coated in flour. Spray a large non-stick frying pan with olive oil and set over medium heat. Cook lamb, turning occasionally, until browned on all sides. Transfer to a plate and set aside.
2 Spray pan again with olive oil and return to heat. Add onion, garlic and seasoning; cook, scraping base of pan, for 2-3 minutes, or until onion softens. Return reserved lamb to the pan with stock, water and tomatoes. Cover and bring to the boil. Reduce heat to low, partially cover and simmer for 45 minutes, stirring occasionally.
3 Stir in kumara and chickpeas. Cook for a further 35-40 minutes, or until lamb is tender. Stir through parsley. Ladle soup into 4 bowls. Serve soup with a dollop of yoghurt, and garnish with lemon zest and extra parsley leaves.
Make it gluten free: Use gluten-free flour and check stock, seasoning and yoghurt are gluten free.
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