Heart-Healthy Lagman

Savor the vibrant flavors of "Heart-Healthy Lagman," a lighter take on the traditional Central Asian noodle soup, thoughtfully reimagined for a nutritious twist. This wholesome recipe features tender cubes of lean beef or chicken breast paired with whole wheat spaghetti or soba noodles for a fiber-rich base. A colorful medley of fresh vegetables, including carrots, red bell peppers, green beans, and tomatoes, creates a nutrient-packed broth seasoned to perfection with warm spices like cumin, coriander, and turmeric. Simmered in low-sodium vegetable broth for a heart-smart approach, this dish delivers bold flavors without compromising on health. Quick to prepare in under an hour, Heart-Healthy Lagman is the perfect one-pot meal for a comforting yet guilt-free dinner. Garnish with fragrant fresh cilantro, and enjoy a bowlful of goodness that’s as nourishing as it is delicious. Perfect for anyone looking for a satisfying yet low-sodium, high-protein meal!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 200 g Whole wheat spaghetti or soba noodles
• 300 g Lean beef or chicken breast, cubed
• 2 tablespoons Olive oil
• 1 large Onion, finely chopped
• 3 cloves Garlic, minced
• 1 medium Carrot, julienned
• 1 medium Red bell pepper, sliced
• 100 g Green beans, trimmed and chopped
• 1 medium Tomato, diced
• 500 ml Low-sodium vegetable broth
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric
• 2 tablespoons Fresh cilantro, chopped
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Cook the whole wheat spaghetti or soba noodles according to the package instructions. Drain and set aside.

Step 2

In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion becomes translucent.

Step 3

Add the cubed lean beef or chicken breast to the pot and cook until browned on all sides, about 5 minutes.

Step 4

Stir in the julienned carrot, sliced red bell pepper, and chopped green beans. Sauté for an additional 5 minutes until the vegetables begin to soften.

Step 5

Add the diced tomato to the pot and continue to cook for another 3 minutes.

Step 6

Pour in the low-sodium vegetable broth and add ground cumin, ground coriander, and turmeric. Stir to combine.

Step 7

Season with salt and black pepper. Bring the mixture to a boil, then reduce heat to a simmer. Cover and cook for 20 minutes, allowing the flavors to meld together.

Step 8

Once cooked, taste and adjust seasoning if necessary. Stir in the chopped fresh cilantro just before serving.

Step 9

To serve, divide the cooked noodles among bowls. Ladle the broth with meat and vegetables over the noodles.

Step 10

Garnish with additional cilantro if desired and serve warm.

Nutrition Facts

Serving size	1607.8 grams (1607.8g)

Amount per serving	% Daily Value*
Calories	1491

Total Fat 76.10g	98%
Saturated Fat 22.90g	115%
Polyunsaturated Fat 2.70g
Cholesterol 240mg	80%
Sodium 1771mg	77%
Total Carbohydrate 104.60g	38%
Dietary Fiber 21.30g	76%
Total Sugars 24.80g
Protein 96.70g	193%

Vitamin D 0IU	0%
Calcium 275mg	21%
Iron 16mg	90%
Potassium 3052mg	65%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 46.0%

Protein: 26.0%

Carbs: 28.1%