Libyan Soup

Name: Libyan Soup
Yield: 4 servings
Ingredients: 2 tablespoons extra virgin olive oil; 1 1/2 cups chopped onions; 1/2 lb boneless lamb shoulder or 1/2 lb dark chicken meat, finely chopped; 4 medium ripe tomatoes, diced; 0.5 (3 ounce) can tomato paste; 2 teaspoons sweet paprika; 1/2 teaspoon cayenne pepper (to taste) or 1/2 teaspoon harissa (to taste); 1/2 teaspoon saffron thread; salt & freshly ground black pepper; 1/2 1/2 cup fine pearl barley or 1/2 cup couscous; 1 cup cooked chickpeas, drained (canned are fine); 1 tablespoon finely chopped cilantro leaf; 1 tablespoon finely chopped flat leaf parsley; 1/2 tablespoon dried mint

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Ingredients

2 tablespoons extra virgin olive oil ⓘ
1 1/2 cups chopped onions ⓘ
1/2 lb boneless lamb shoulder or 1/2 lb dark chicken meat, finely chopped
4 medium ripe tomatoes, diced ⓘ
0.5 (3 ounce) can tomato paste ⓘ
2 teaspoons sweet paprika ⓘ
1/2 teaspoon cayenne pepper (to taste) or 1/2 teaspoon harissa (to taste) ⓘ
1/2 teaspoon saffron thread
salt & freshly ground black pepper ⓘ
1/2 1/2 cup fine pearl barley or 1/2 cup couscous ⓘ
1 cup cooked chickpeas, drained (canned are fine)
1 tablespoon finely chopped cilantro leaf ⓘ
1 tablespoon finely chopped flat leaf parsley
1/2 tablespoon dried mint ⓘ

Instructions

Heat oil in a four-quart casserole or saucepan. Add onion and lamb or chicken and cook, stirring frequently, until just beginning to brown, about 5 minutes. Add tomatoes, tomato paste, paprika, cayenne or harissa, saffron and salt and pepper. Stir, then add 8 cups water. Bring to a simmer and cook for 45 minutes.
Add orzo and chickpeas and cook 15 minutes, until orzo is tender. Add cilantro and parsley. Taste and adjust salt and cayenne or harissa. Add dried mint. Cook for 5 minutes, then serve.

Nutrition & Diet Analysis (per serving)

654 kcal 33% DV

Protein Fat Carbs

Macronutrients

Protein 18.3g 37% DV

Total Fat 41.7g 53% DV

Carbs 60.7g 22% DV

Fiber 14.2g 51% DV

Sugar 15.3g 31% DV

Electrolytes

Sodium 9909.3mg 100% DV

Potassium 1012mg 22% DV

Cholesterol 33.8mg 11% DV

Vitamins & Minerals

Vitamin A 559.3mcg 62% DV

Vitamin C 32.3mg 36% DV

Calcium 127mg 10% DV

Iron 4.9mg 27% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).