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Friendly URLs: /lamb-and-chickpea-soup
2.6 hours
4 servings
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
all-purpose flour
chicken broth
kid friendly
has meat
(?)
Has meat from:
lamb stewing meat
chicken broth
has pasta
has seafood
mediterranean
(?)
Not Mediterranean due to:
cardamom (dried)
vegan
(?)
Not vegan due to:
lamb stewing meat
chicken broth
vegetarian
(?)
Not vegetarian due to:
lamb stewing meat
chicken broth
pescatarian
(?)
Not pescatarian due to:
lamb stewing meat
chicken broth
paleo
(?)
Not paleo due to:
all-purpose flour
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Sodium as 81.0% (as a percentage of RDA).
 
You'll likely need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.7% of RDA
• Calories: 37.7% of RDA
• Carbs: 29.6% of RDA
• Fat (total lipid): 35.8% of RDA
• Fiber: 52.6% of RDA
• Fructose: 1.1% of RDA
• Protein: 53.2% of RDA
• Sodium: 81.0% of RDA
• Sugar: 46.5% of RDA
• Vitamin A (IU): 562% of RDA
• Vitamin B6: 45.5% of RDA
• Vitamin C: 47.4% of RDA
• Iron: 1.0% of RDA
• Magnesium: 46.3% of RDA
• Manganese: 384% of RDA
• Niacin: 57.7% of RDA
• Potassium: 43.9% of RDA
• Zinc: 69.7% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
81.5
g
Calories
754
 
Fiber
14.7
g
Iron
0.195
mg
Protein
59.9
g
Sodium
1094
mg
Sugars
14.5
g
Fat (total lipid)
21.9
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
Substitutions
1
tsp
+
-
 
 
1/2
tsp
+
-
 
 
1/2
tsp
+
-
 
ground.
 
1/4
tsp
+
-
 
 
1/4
tsp
+
-
 
plus more to taste.
 
1
pinch
+
-
 
 
1/2
tsp
+
-
 
plus more to taste.
 
1/4
cups
+
-
 
plus 2 tbsp.
 
1
lb
+
-
 
lamb stewing meat, trimmed and cut into 1-inch cubes.
 
5
tsp
+
-
 
 
1
whole
+
-
 
thinly sliced.
 
2
cloves
+
-
 
minced.
 
3
cups
+
-
 
1
whole
+
-
 
small butternut squash, peeled, seeds and fibers scooped out, cut into 3/4-inch cubes.
 
1
can
+
-
 
drained and rinsed.
 
1
tbsp
+
-
 
chopped.
 
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PREPARATION
1.
Combine the spices and salt in a bowl.
2.
In a large bowl, stir together 1/4 cup flour and 1 1/2 teaspoons of the spice mixture, add the lamb and coat well.
3.
Heat 3 teaspoons of oil in a large pot. Add lamb a few pieces at a time; don't overcrowd.
4.
Turn the pieces until lamb is browned on all sides, about 5 minutes per batch; add a teaspoon of oil as needed between batches.
5.
Remove the lamb and set aside.
6.
Add the remaining teaspoon of oil and the onion to the pot. Cook for 2 minutes.
7.
Stir in the garlic and cook for 15 seconds. Stir in the lamb and remaining spice mixture.
8.
Stir in the chicken broth and bring to a boil, then reduce to a slow simmer.
9.
Cover and cook until the lamb is tender, about 1 hour.
10.
Stir in the squash and chickpeas and cook, covered, for 10 minutes.
11.
Stir 3 tablespoons of the cooking liquid into 2 tablespoons of flour to make a smooth paste.
12.
Stir the paste into the stew and cook until the broth thickens and the squash is tender, about 10 minutes longer.
13.
Add salt and pepper to taste. Divide among 4 bowls, garnish with cilantro and serve.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Low Sodium!
 
A low-sodium variant of this recipe can be made that has a 58% reduction in the amount of sodium. Just substitute low-sodium chicken broth for chicken broth.
2.
Make it Gluten Free!
 
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten. Just substitute gluten-free all-purpose flour for all-purpose flour.
3.
Make it Wheat Free!
 
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat. Just substitute gluten-free all-purpose flour for all-purpose flour.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 754
Protein 59.9 g
Carbohydrates 81.5 g
Iron 0.20 mg
Fiber 14.7 g
Calcium 16.9 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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