Mashawa

May 29, 2023May 29, 20230 1
A Hearty and Flavorful Recipe for Mashawa Soup with Ground Turkey and Spices
in Soup

Prep

10 min

Cook

3 hours

Ready In

3 hours 10 min

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

water
1 cup dried kidney beans
1 cup dried garbanzo beans
4 tablespoons vegetable oil
1 large onion , diced
1 lb ground turkey ( substituting for ground lamb )
1 can crushed tomatoes
1 tablespoon salt
2 tablespoons dried dill
3/4 tablespoon cayenne pepper
1/2 tablespoon black pepper
1/2 tablespoon dried cilantro
1 cup chicken stock
1/2 cup yellow split peas
1/2 cup split peas
8 ounces plain yogurt
2 garlic cloves , crushed
1 teaspoon ground dried mint

Nutrision Information

Servings Per Recipe
8
Calories
290
Sugar
6g
Fat
10g
Mashawa is a popular soup in East African cuisine, particularly in countries like Tanzania and Zanzibar. Traditionally made with ground lamb, this version uses ground turkey instead for a leaner and more budget-friendly option. The soup is seasoned with a variety of spices like cayenne pepper, dill, and cilantro, giving it a unique and delicious flavor. The addition of yogurt and dried mint on top provides a cool contrast to the heat of the soup. This recipe makes a large batch, making it perfect for feeding a family or meal prepping for the week.

Instructions

1.Soak the kidney beans, garbanzo beans, yellow split peas, and split peas in water overnight. Drain and rinse.
2.Heat the olive oil in a large soup pot over medium heat.
3.Add the diced onion and ground turkey, and cook until the turkey is browned and the onion is translucent.
4.Add the crushed tomatoes, salt, dill, cayenne pepper, black pepper, and cilantro, and stir well to combine.
5.Add the soaked and rinsed beans, split peas, and chicken stock to the pot, and bring to a boil.
6.Reduce the heat to low, cover the pot, and simmer for 2-3 hours, or until the beans and split peas are tender.
7.While the soup is simmering, mix together the yogurt, crushed garlic, and dried mint in a small bowl. Cover and refrigerate until ready to serve.
8.When the soup is ready, ladle it into bowls and serve with a dollop of the yogurt mixture on top.

PROS

This soup is hearty, flavorful, and packed with protein and fiber from the beans and ground turkey.

It can be made in large batches and frozen for easy meal prep.

CONS

This soup takes several hours to cook, so it may not be a good option for a quick weeknight meal.

Some of the ingredients, like the dried garbanzo beans and split peas, may require soaking overnight.

HEALTH & BENEFITS

This soup is packed with protein and fiber from the beans and ground turkey, which can help you feel full and satisfied.
The spices used in this recipe, like cayenne pepper and black pepper, may have anti-inflammatory properties and can help boost metabolism.

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