Ethiopian · lunch, dinner
Yebeg Kikil (Ethiopian Lamb Soup with Turmeric)
የበግ ቅቅል
Video by Melegna | መለኛ on YouTube, in Amharic · Open on YouTube
- Gluten-free with a swap: Check that the stock cube is gluten-free
- Nut-free
Contains: Gluten, Milk. Check labels on stock, sauces and spice mixes.
28 g protein and 13 g net carbs a serve: lamb on the bone simmered into a turmeric and onion broth, with no flour or starch. Rich in vitamin B12 and zinc.
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Ingredients 13
Method
The cook speaks Amharic; every step is written here in English. Tap a time to watch that step on YouTube.
- Score the lamb pieces all over with a knife, cutting in towards the bone so the onion base can soak in. Cut any boneless meat into chunks. 0:52
- Cook the chopped onion and garlic in a dry pot over medium heat, stirring, until soft. 2:03
- Add the oil and the turmeric and stir to make a golden onion base. 2:35
- Add the lamb and turn it in the onion base until every piece is coated. 2:45
- Add the ginger, white pepper and rosemary and keep stirring the meat in the base for at least 10 minutes, splashing in a little hot water if it starts to stick. 3:40
- Crumble in the stock cube, pour in the boiling water, cover and simmer over medium heat for 45 minutes to 1½ hours, until the lamb is tender. Top up with boiling water if it reduces too much before the meat is done. 4:35
- Stir in the butter and season with the salt and mitmita. 6:10
- Add the green chilli strips, simmer a few minutes more and serve the soup hot. 6:35
Tip. Serves 4 (our estimate). A festive and get-well soup in Ethiopia, often eaten with injera or bread; it is just as good on its own. Goat or beef on the bone work the same way.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 10%
- Protein 21%
- Fat 69%
Low carb: under 26% of the energy is from carbs.
One serve has about 58% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High123%
2.9 µg a serve, mostly from lamb (99%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High85%
1.4 g a serve, mostly from vegetable oil (67%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High59%
33 µg a serve, mostly from lamb (90%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High58%
6.4 mg a serve, mostly from lamb (92%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High25%
0.4 mg a serve, mostly from lamb (34%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High24%
4.3 mg a serve, mostly from lamb (52%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin C Source17%
15 mg a serve, mostly from red onions (49%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E Source17%
2.6 mg a serve, mostly from vegetable oil (69%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K Source16%
19 µg a serve, mostly from vegetable oil (38%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Potassium Source12%
570 mg a serve, mostly from lamb (50%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source12%
51 mg a serve, mostly from lamb (51%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate Source12%
46 µg a serve, mostly from lamb (51%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 3
Vitamin A9%
77 µg a serve, mostly from fresh butter (93%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium7%
86 mg a serve, mostly from red onions (27%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.3 µg a serve, mostly from fresh butter (58%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Melegna | መለኛ; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.