Persian Rice Soup
- Number of Servings: 6
Ingredients
2 peeled and thinly sliced white onion1/2 pound lamb, veal, or beef stew meat2 Tablespoons olive oil2 teaspoon lite salt1/2 teaspoon freshly ground black pepper1 teaspoon turmeric1/4 Cup dried red kidney beans1/4 cup (garbanzo beans) dried chick-peas1/4 cup dried split peas8 cups water4 cups turkey broth1 1/4 cup brown rice2 cups fresh or 1/2 cup dried parsley1 cup fresh or 1/4 cup dried cilantro1/2 cup chopped fresh dill or 2 T dried dill4 cups chopped fresh or 1 C frozen spinach1 cup fat free yogurt
1. Brown 2 onions and meat in 1/4 cup of oil in a large pot. Sprinkle with salt, pepper, and turmeric. Add the kidney beans, chick-peas, and split peas and saute for a few minutes. Pour in the water and turkey broth, bring to a boil, reduce heat, and cover. Simmer for 70 minutes over medium heat, stirring occasionally.
2. Add brown rice. Cover and cook 30 minutes longer, stirring occasionally.
3. Add parsley, cilantro, dill, and spinach; cover and cook 50 minutes more.
4. Check to see that the meat is tender and beans are done.
5. Stir in the yogurt, and continue stirring constantly for 5 minutes with a wooden spoon to prevent curdling.
*** NOTE: We let the soup cool and set in the refrigerator over night to let the flavors meld. Add the yogurt just before serving.
Optional Garnish not included in nutrition calculation:
2 Tablespoons oil
1 onion, peeled and thinly sliced
5 cloves garlic, peeled and crushed
1/4 teaspoon turmeric
1 Tablespoon dried mint leaves
Pour 2 Tablespoons oil into a small non-stick frying pan and brown the onion and garlic. Add turmeric and remove from heat. Crush dried mint in the palm of your hand and add to the pan. Mix well.
Pour the simmering soup into a tureen. Garnish with mint-and-garlic mixture.
Number of Servings: 6
Recipe submitted by SparkPeople user IBAWOLF.
2. Add brown rice. Cover and cook 30 minutes longer, stirring occasionally.
3. Add parsley, cilantro, dill, and spinach; cover and cook 50 minutes more.
4. Check to see that the meat is tender and beans are done.
5. Stir in the yogurt, and continue stirring constantly for 5 minutes with a wooden spoon to prevent curdling.
*** NOTE: We let the soup cool and set in the refrigerator over night to let the flavors meld. Add the yogurt just before serving.
Optional Garnish not included in nutrition calculation:
2 Tablespoons oil
1 onion, peeled and thinly sliced
5 cloves garlic, peeled and crushed
1/4 teaspoon turmeric
1 Tablespoon dried mint leaves
Pour 2 Tablespoons oil into a small non-stick frying pan and brown the onion and garlic. Add turmeric and remove from heat. Crush dried mint in the palm of your hand and add to the pan. Mix well.
Pour the simmering soup into a tureen. Garnish with mint-and-garlic mixture.
Number of Servings: 6
Recipe submitted by SparkPeople user IBAWOLF.
Nutritional Info Amount Per Serving
- Calories: 300.4
- Total Fat: 8.5 g
- Cholesterol: 24.6 mg
- Sodium: 637.4 mg
- Total Carbs: 37.8 g
- Dietary Fiber: 6.9 g
- Protein: 19.8 g
Member Reviews
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SBOYKIN
great without any meat at all, just meat broth - 3/25/10
Reply from IBAWOLF (8/8/10)
I made this once for a meal with vegetarians. I started with a Vegetable broth(soup) and made it totally without meat or meat broth. It was still GREAT!