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Huda's Meat Soup

This healthy recipe comes from NDSU Extension Service.

Ingredients

  • 2 tsp. fresh garlic, divided
  • 1¼ tsp. fresh ginger, divided
  • 1½ tsp. salt
  • ¾ tsp. turmeric, divided
  • ⅛ tsp. chili powder
  • ¾ c. plain nonfat yogurt
  • 1½ lb. raw lean beef, cubed
  • ½ onion, chopped
  • 2 Tbsp. vegetable oil
  • 1 tsp. shah jeera**
  • 7 to 10 cardamom seeds
  • 2 whole cloves
  • ¼ c. cilantro, chopped
  • 1 tomato, chopped
  • 1 (8-oz.) can tomato sauce
  • Pasanda Curry mix (if not available, use 2 Tbsp. total with equal mixture of chili powder, salt, paprika, cumin, coriander, turmeric, green cardamom, clove, black pepper, cinnamon, garlic and allspice)
  • Basmati rice

Directions

In large bowl, mix together 1½ tsp. garlic, 1 tsp. ginger, salt, ½ tsp. turmeric, chili powder and yogurt. Add beef and marinate for at least 30 minutes in the refrigerator. Sauté onion in oil until transparent and slightly brown. In a large pot, mix together shah jeera, cardamom seeds, whole cloves, sautéed onion, ¼ tsp. turmeric, ½ tsp. garlic, ¼ tsp. ginger, cilantro, chopped tomato and tomato sauce. Sprinkle marinated beef with ⅓ of a packet of Pasanda Curry mix or homemade spice mix. Add meat with marinade to pot. Add enough water to cover meat mixture. Simmer until meat is tender and reaches a temperature of 165 degrees F. Prepare rice as directed on the package. Serve over basmati rice.

Makes eight servings.

Per serving: 280 calories, 11 grams (g) fat, 22 g protein, 24 g carbohydrate and 800 mg sodium.
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