*To make this Core substitute brown rice for the basmati.

This recipe serves:  6  

1/2 pound extra lean ground beef
1 small yellow onion, chopped
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon ground cinnamon or a bit more to taste
2 eggs
1/2 cup garbanzo beans, soaked over night in 4 cups of water
4 cups plain nonfat yogurt
1/4 cup basmati rice
1 tablespoon flour
1/2 teaspoon turmeric
5 cups chicken stock or water
1/2 cup lentils, soaked overnight in 2 cups of water, drained
1/4 cup chopped parsley
1/4 cup chopped green onions
5 tablespoons chopped, fresh mint
salt and pepper to taste
2 cloves garlic, minced very fine
pomegranate seeds, optional


1. Drain the chickpeas in a colander and rinse well. Cover with cold water and bring up to a boil. Reduce heat and simmer until the chickpeas are tender. Set aside. (You may use canned; just rinse them, please.)

2. Cover the lentils with cold water, bring to a simmer and cook until firm, about 20 minutes.

3. To make the meatballs: Combine the chopped onion and one egg in the container of a food processor (or grate the onion by hand). In a bowl combine the ground beef, the egg and onion mixture, salt and pepper, and 1/2 teaspoon of cinnamon (or more to taste). Mix well with your hands then form into tiny meatballs. Refrigerate.

4. Put yogurt into a large saucepan. Add the remaining egg, flour, turmeric, and 1/2 teaspoon of cinnamon and stir with a whisk. Add the rice, the lentils and two cups of stock or water to the pot. Cook gently , over low heat, stirring occasionally, for about 10 minutes. Add the cooked chickpeas, teh parsley, green onions, and 3 tablespoons of chopped mint. Simmer for 10 minutes, then add the garlic and the meatballs and simmer 10 minutes more.

5. Adjust seasoning with salt, pepper and sprinkle with remaining chopped mint and optional pomegranate seeds.

Serving Size: 1 bowl

Number of Servings: 6
Per Serving
Calories 312 Carbohydrate 37 g
Fat 9 g Fiber 7 g
Protein 23 g Saturated Fat 3 g
Sodium 462 mg