Estimated Nutrition (whole recipe, rough)
Counts 15 of 16 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Lamb | 100g cooked | 294 |
| Rice | 1 cup cooked (158g) white | 206 |
| Pomegranate | 1/2 cup seeds (87g) | 72 |
| Pea | 1/2 cup (72g) | 62 |
| Molasses | 1 tbsp (20g) | 58 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Beet | 1/2 cup (85g) | 35 |
| Lime | juice of 1 lime (44ml) | 11 |
| Spinach | 1 cup raw (30g) | 7 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Mint | 2 tbsp fresh (3g) | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 8 cup water
- 1 lb lamb shanks (or other lesser cuts of lamb and bone)
- 1/2 cup yellow split peas
- 1 cup chopped onion
- 3 x beets with green tops
- 1/2 cup rice
- 1 bn scallions sliced well down into the green
- 2 tbl sugar
- 3 tbl lime juice
- 1/2 cup parsley
- 2 tbl pomegranate concentrate - (called "molasses" or "paste") *1/4 cup finely-chopped cilantro
- 2 cup finely-chopped spinach
- GARNISH
- 1 tbl dried mint crumbled, mixed with
- 1/4 tsp cinnamon and also
- 1/4 tsp freshly-ground black pepper
Directions
Note: Or substitute 1 cup pomegranate juice made by rolling an uncut fresh pomegranate hard underfoot on the floor, then making an incision and "squeezing" it over a juicer.
Bring the water to a boil in a large pot, then stir in the lamb, split peas, and onion. Skim where necessary, then reduce heat, cover, and simmer for an hour.
In the meantime, wash the beet tops and spinach, slice finely and chop, wrap in paper towels, and crisp until needed. Also peel the beets and chop into a small dice. Also prepare the mint/cinnamon/pepper garnish in a separate bowl.
When the lamb broth is ready, add the beets and rice and cook another 30 minutes.
Pick out the lamb - cut away the bones and fat, shred the meat, and return to the pot. Add the scallions, 2 tablespoons of sugar, 2 tablespoons of lime juice, parsley, and either the pomegranate concentrate or the pomegranate juice. Simmer for 10 minutes.
When ready to serve, bring the soup to a boil and stir in the beet greens and spinach. Let wilt, while stirring for a minute or two, then stir in cilantro, more lime juice, as needed, and seasonings. Ladle into bowls and sprinkle with the mint/cinnamon/pepper topping.
Serve hot as a meal to 6 people, with lots of bread on the side.
Comments: It sounds pretty weird - and it's not as "pure pomegranate" as I was hoping - but it does happen to be very, very good.
Category:Iraqi Recipes
Category:Iraqi Soups