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Cook Time:30 minsAdditional Time:1 hr 30 minsTotal Time:2 hrsServings:6Yield:6 servings, about 1 2/3 cups eachJump to Nutrition Facts
Cook Time:30 minsAdditional Time:1 hr 30 minsTotal Time:2 hrsServings:6Yield:6 servings, about 1 2/3 cups each
Cook Time:30 mins
Cook Time:
30 mins
Additional Time:1 hr 30 mins
Additional Time:
1 hr 30 mins
Total Time:2 hrs
Total Time:
2 hrs
Servings:6
Servings:
6
Yield:6 servings, about 1 2/3 cups each
Yield:
6 servings, about 1 2/3 cups each
Jump to Nutrition Facts
Cook Mode(Keep screen awake)IngredientsSoup¾cupdried chickpeas, picked over and rinsed3teaspoonsextra-virgin olive oil, divided1large onion, chopped2medium carrots, diced3clovesgarlic, minced2teaspoonsground cumin1teaspoonground coriander¼teaspooncayenne pepper1(1 pound) lamb shank, trimmed⅛teaspoonsalt¼teaspoonfreshly ground pepper4cupsreduced-sodium chicken broth1(14 ounce) candiced tomatoes2bay leaves½cupbulgur (see Note), rinsed2tablespoonslemon juicePistachio-Mint Pesto1 ½cupsfresh mint leaves⅓cupshelled pistachios2clovesgarlic, crushed and peeled2tablespoonsextra-virgin olive oil2tablespoonslemon juice2tablespoonslow-fat plain yogurt⅛teaspoonsalt
Cook Mode(Keep screen awake)
Ingredients
Soup
¾cupdried chickpeas, picked over and rinsed
3teaspoonsextra-virgin olive oil, divided
1large onion, chopped
2medium carrots, diced
3clovesgarlic, minced
2teaspoonsground cumin
1teaspoonground coriander
¼teaspooncayenne pepper
1(1 pound) lamb shank, trimmed
⅛teaspoonsalt
¼teaspoonfreshly ground pepper
4cupsreduced-sodium chicken broth
1(14 ounce) candiced tomatoes
2bay leaves
½cupbulgur (see Note), rinsed
2tablespoonslemon juice
Pistachio-Mint Pesto
1 ½cupsfresh mint leaves
⅓cupshelled pistachios
2clovesgarlic, crushed and peeled
2tablespoonsextra-virgin olive oil
2tablespoonslow-fat plain yogurt
Directions
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.
Tips
To make ahead: 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
Variation: Conventional-Stove Instructions: In Step 2, replace the pressure cooker with a 4- to 6-quart Dutch oven. After sauteing 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.
Originally appeared: EatingWell Magazine, Soup Cookbook
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Nutrition Facts(per serving)344Calories14gFat38gCarbs20gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
