Shurpa is a hearty Central Asian soup that has its roots in the nomadic traditions of the region. It's typically made with tender lamb, although other meats like beef or goat can also be used, and a rich assortment of vegetables such as carrots, potatoes, and onions. The key to its robust flavor lies in the blend of aromatic spices like cumin, coriander, paprika, and sometimes saffron, giving it a warm and deeply satisfying taste.

Historically, Shurpa was a staple among nomadic tribes, providing nourishment and warmth during harsh winters and long journeys across the vast steppes and mountains. Its preparation often involved slow cooking over an open fire, allowing the flavors to meld and intensify.

Today, Shurpa remains a beloved dish across Central Asia and beyond, cherished for its comforting qualities and ability to bring people together over a shared pot of steaming soup. It's often served with crusty bread on the side, perfect for soaking up every last bit of savory broth.

Ingredients:

- 1 lb lamb (or beef), cubed

- 2 large carrots, sliced

- 2 medium potatoes, diced

- 1 onion, chopped

- 3 cloves garlic, minced

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1 teaspoon paprika

- Salt and pepper to taste

- 6 cups water or broth

- Chopped fresh cilantro or parsley for garnish (optional)

Instructions:

1. In a large pot or Dutch oven, brown the cubed lamb over medium-high heat until golden.

2. Add the chopped onion and minced garlic, sautéing until the onion is translucent.

3. Stir in the sliced carrots, diced potatoes, ground cumin, ground coriander, paprika, salt, and pepper.

4. Pour in the water or broth, ensuring the ingredients are submerged.

5. Bring the soup to a boil, then reduce the heat to low and let it simmer uncovered for about 1 hour or until the meat and vegetables are tender.

6. Adjust the seasoning if needed and serve hot, garnished with chopped fresh cilantro or parsley if desired.

Nutrition Value:

1. 1 lb lamb (or beef), cubed:

 - Calories: Approximately 840 kcal

 - Carbohydrates: 0 grams

 - Protein: Approximately 95 grams

 - Fat: Approximately 48 grams

 - Sodium: Approximately 100 mg

 - Cholesterol: Approximately 300 mg

 - Vitamins: Contains vitamin B12, niacin, and zinc

 - Minerals: Contains iron, phosphorus, and selenium

 - Nutritional benefit: Provides high-quality protein, essential amino acids, and important minerals like iron and zinc.

2. 2 large carrots, sliced:

 - Calories: Approximately 100 kcal

 - Carbohydrates: Approximately 25 grams

 - Protein: Approximately 2 grams

 - Fat: Approximately 0.5 grams

 - Sodium: Approximately 80 mg

 - Cholesterol: 0 mg

 - Vitamins: Rich in vitamin A, vitamin C, and vitamin K

 - Minerals: Contains potassium, calcium, and magnesium

 - Nutritional benefit: Excellent source of antioxidants, fiber, and essential vitamins for eye health and immune support.

3. 2 medium potatoes, diced:

 - Calories: Approximately 220 kcal

 - Carbohydrates: Approximately 50 grams

 - Protein: Approximately 5 grams

 - Fat: Approximately 0.2 grams

 - Sodium: Approximately 10 mg

 - Cholesterol: 0 mg

 - Vitamins: Good source of vitamin C, vitamin B6, and potassium

 - Minerals: Contains magnesium, phosphorus, and iron

 - Nutritional benefit: Provides energy from complex carbohydrates, potassium for heart health, and vitamin B6 for metabolism.

4. 1 onion, chopped:

 - Calories: Approximately 45 kcal

 - Carbohydrates: Approximately 11 grams

 - Protein: Approximately 1 gram

 - Fat: Approximately 0 grams

 - Sodium: Approximately 5 mg

 - Cholesterol: 0 mg

 - Vitamins: Contains vitamin C, vitamin B6, and folate

 - Minerals: Contains potassium, manganese, and phosphorus

 - Nutritional benefit: Low in calories but high in antioxidants, vitamins, and minerals, especially beneficial for heart health and immune function.

5. 3 cloves garlic, minced:

 - Calories: Approximately 15 kcal

 - Carbohydrates: Approximately 3 grams

 - Protein: Approximately 0.6 grams

 - Fat: Approximately 0 grams

 - Sodium: Approximately 1 mg

 - Cholesterol: 0 mg

 - Vitamins: Rich in vitamin C, vitamin B6, and manganese

 - Minerals: Contains selenium, calcium, and phosphorus

 - Nutritional benefit: Anti-inflammatory properties, immune support, and potential cardiovascular benefits.

6. 1 teaspoon ground cumin:

 - Calories: Approximately 8 kcal

 - Carbohydrates: Approximately 1 gram

 - Protein: Approximately 0.4 grams

 - Fat: Approximately 0.5 grams

 - Sodium: Approximately 1 mg

 - Cholesterol: 0 mg

 - Vitamins: Contains vitamin C, vitamin E, and vitamin K

 - Minerals: Contains iron, magnesium, and calcium

 - Nutritional benefit: Adds flavor and aroma, with potential digestive and antioxidant benefits.

7. 1 teaspoon ground coriander:

 - Calories: Approximately 5 kcal

 - Carbohydrates: Approximately 1 gram

 - Protein: Approximately 0.2 grams

 - Fat: Approximately 0.3 grams

 - Sodium: Approximately 1 mg

 - Cholesterol: 0 mg

 - Vitamins: Contains vitamin C, vitamin K, and folate

 - Minerals: Contains manganese, magnesium, and iron

 - Nutritional benefit: Enhances flavor and provides antioxidants, may support digestion and heart health.

8. 1 teaspoon paprika:

 - Calories: Approximately 6 kcal

 - Carbohydrates: Approximately 1 gram

 - Protein: Approximately 0.3 grams

 - Fat: Approximately 0.3 grams

 - Sodium: Approximately 1 mg

 - Cholesterol: 0 mg

 - Vitamins: Contains vitamin A, vitamin E, and vitamin K

 - Minerals: Contains iron, potassium, and calcium

 - Nutritional benefit: Adds color and flavor, potential antioxidant and anti-inflammatory properties.-

9. Salt and pepper to taste:

 - Calories: Negligible

 - Carbohydrates: Negligible

 - Protein: Negligible

 - Fat: Negligible

 - Sodium: Depends on the amount added

 - Cholesterol: 0 mg

 - Vitamins: None

 - Minerals: None

 - Nutritional benefit: Enhances flavor, but excessive salt intake should be moderated for cardiovascular health.

10. 6 cups water or broth:

 - Calories: Approximately 0 kcal (assuming water)

 - Carbohydrates: 0 grams

 - Protein: 0 grams

 - Fat: 0 grams

 - Sodium: Depends on the broth used

 - Cholesterol: 0 mg

 - Vitamins: None

 - Minerals: None (unless using mineral-rich broth)

 - Nutritional benefit: Hydration, essential for overall health and proper bodily functions.

11. Chopped fresh cilantro or parsley for garnish (optional):

 - Calories: Approximately 1-5 kcal (depending on amount)

 - Carbohydrates: Negligible

 - Protein: Negligible

 - Fat: Negligible

 - Sodium: Negligible

 - Cholesterol: 0 mg

 - Vitamins: Contains vitamin A, vitamin K, and vitamin C

 - Minerals: Contains potassium, calcium, and magnesium

 - Nutritional benefit: Adds freshness, flavor, and a small amount of vitamins and minerals.