Fructose Free Lamb and Barley Soup with Turmeric and Ginger
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Learn more →Ingredients
6 servings
- 2 tbsp extra virgin olive oil
- 1 ½ lb boneless lamb shoulder, cut into 1-inch cubes
- 1 tsp salt, plus more to taste
- ½ tsp black pepper, plus more to taste
- 1 medium yellow onion, finely diced
- 3 medium carrots, peeled and sliced into ½-inch rounds
- 3 stalks celery, sliced ½-inch thick
- 4 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1 ½ tsp ground turmeric
- 1 tsp ground cumin
- ½ tsp ground coriander
- ¼ tsp ground cinnamon
- 1 can (14 oz) diced tomatoes
Ingredient noteTomatoes carry a little excess fructose that a low fructose diet watches in larger servings; the small amount used here keeps the fructose load low, so it is likely Low Fructose. If you prefer to always avoid diced tomatoes, please tap it and change its rating to Red.
- 6 cups low-sodium chicken broth
- ⅔ cup pearl barley, rinsed
- 2 medium parsnips, peeled and cut into ¾-inch pieces
- 2 cups baby spinach
- 1 tbsp fresh lemon juice
- ¼ cup fresh flat-leaf parsley, roughly chopped (optional)
Instructions
- 1
Pat the lamb cubes dry with paper towels and season all over with 1 tsp salt and 1/2 tsp black pepper. Heat 2 tbsp olive oil in a 6-quart Dutch oven over medium-high heat until shimmering.
- 2
Working in two batches to avoid crowding, add the lamb in a single layer and sear undisturbed for 3–4 minutes per side until deep brown on at least two sides, then transfer to a plate. Repeat with the remaining lamb.
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