Meatball and Yogurt Chowder
15 ounces canned no-salt-added chickpeas
1 medium onion
1/4 cup dried brown lentils
2 1/2 teaspoons kosher salt, or more to taste
1 pound lean ground beef (90-10 percent)
1/2 cup packed fresh dill fronds
10 ounces fresh baby spinach
3 cups whole-milk plain yogurt, preferably Greek-style
Drain and rinse the chickpeas; place them in large sauté pan along with 5 cups water. Bring to a boil over high heat. Meanwhile, finely chop the onion.
Once the water comes to a boil, add the lentils and 2 teaspoons of the salt. Reduce the heat to medium-high; cook, covered, for 10 minutes.
While the lentil mixture cooks, combine the onion, ground beef and the remaining 1/2 teaspoon salt in a mixing bowl. Use all of the mixture to form about 30 (1 1/2-inch) meatballs.
Uncover the saucepan and carefully add the meatballs, making sure they are just covered by the liquid. Cook uncovered for 15 minutes, turning them a few times to ensure even cooking.
Finely chop the dill.
Reduce the heat to medium-low. Add the dill, then add the spinach in two or three additions, allowing each addition to wilt a bit before stirring it in. Cook for about 3 minutes, then stir in the yogurt, being careful not to break up the meatballs. Cook just until warmed through. Taste, and add salt as needed. Divide among individual bowls. Serve hot. Makes 5 servings.
Per serving: 430 calories, 39 g protein, 31 g carbohydrates, 17 g fat, 9 g saturated fat, 75 mg cholesterol, 1130 mg sodium, 8 g fiber, 7 g sugar.