Low-Calorie

Active 30 min

Total 2 hrs (+ overnight soaking time)

Turkish Chickpea & Lamb Soup

Dried chickpeas in this recipe act like sponges, soaking up flavorful liquids while the soup cooks and even while the leftovers sit in the fridge. The pistachio-mint pesto adds another layer of flavor.

• ¾ cup dried chickpeas, soaked in cold water to cover for 8 to 24 hours
• 3 teaspoons extra-virgin olive oil, divided
• 1 large onion, chopped
• 2 medium carrots, diced
• 3 cloves garlic, minced
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• ¼ teaspoon cayenne pepper
• 1 1-pound lamb shank, trimmed
• ½ teaspoon salt
• ¼ teaspoon ground pepper
• 4 cups low-sodium chicken broth
• 1 14-ounce can diced tomatoes
• 2 bay leaves
• ½ cup bulgur, rinsed
• 2 tablespoons lemon juice
• Pistachio-Mint Pesto
• 1½ cups fresh mint
• ⅓ cup shelled pistachios
• 2 cloves garlic, crushed and peeled
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 2 tablespoons low-fat plain yogurt
• ⅛ teaspoon salt (optional)

1. To prepare soup: Drain chickpeas; set aside.

2. Heat 2 teaspoons oil in a large pot over medium-high heat. Add onion and carrots; cook, stirring, until softened, 3 to 5 minutes. Add minced garlic, cumin, coriander and cayenne; cook, stirring, until fragrant, about 20 seconds. Remove from heat.

3. Sprinkle lamb shank with salt and pepper. Heat the remaining 1 teaspoon oil in a medium cast-iron skillet over medium heat. Add the lamb and cook, turning occasionally, until browned all over, 3 to 7 minutes.

4. Transfer the lamb to the pot. Add broth, tomatoes, bay leaves and the chickpeas. Bring to a boil. Reduce heat to maintain a simmer, cover and cook until the lamb and chickpeas are very tender, 1¾ to 2¼ hours.

5. 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.

6. To prepare pesto: Combine mint, pistachios and garlic in a food processor and process until finely chopped. With the motor running, gradually add oil, lemon juice and yogurt. Process until a paste forms. If using unsalted pistachios, add salt, if desired.

7. Skim fat from the surface of the soup. Using tongs, transfer the lamb to a clean cutting board. Coarsely shred the meat and return it to the soup. (Discard the bone.) Add the drained bulgur. Heat the soup until heated through. Stir in lemon juice. Top each serving with pesto.

►► MAKE AHEAD: Refrigerate for up to 2 days. Thin with broth or water, if necessary, when reheating.

Serves 6: about 1⅔ cups each

Calories 344 | Fat 14g (sat 2g) | Cholesterol 22mg | Carbs 38g | Total sugars 8g (added 0g) | Protein 20g | Fiber 10g | Sodium 440mg | Potassium 747mg.

Nutrition bonus: Vitamin A (93% daily value) | Vitamin C (38% dv) | Iron (34% dv).