Food & Wine

Lifestyle

Moroccan Red Lentil and Chickpea Soup

  • Serves 6
  • Preparation time 15 minutes
  • Cooking time 1-2 hours

Ingredients

  • 2 tablespoons olive oil
  • 400 g lean beef or lamb, cubed
  • 1 large onion, finely diced
  • With any left-over soup, reduce the stock/liquid and it becomes a tasty filling in wraps or sandwiches
  • 3/4 cup dried chickpeas
  • 2 litres salt reduced chicken stock or water
  • 3/4 cup dried red lentils
  • 1/4 cup long grain rice
  • 1 red capsicum, deseeded, finely diced
  • 2 carrots, finely diced
  • 2 x 400 g cans salt reduced crushed tomatoes
  • 2 tablespoons tomato paste
  • 1 tablespoon ground cinnamon
  • 1 teaspoon ground cumin
  • 1 teaspoon chilli flakes
  • 1 bunch coriander, chopped
  • Black pepper, to taste

 

Instructions

  • Heat oil and add meat. Cook until lightly browned. Add onion and cook until softened.
  • Add the chick peas and stock or water and boil, then simmer for 1 – 1 1/2 hours, until the chickpeas are tender.
  • Add the remaining ingredients, except the coriander. Simmer, stirring often, for 30 minutes or until all ingredients are soft.
  • To serve, stir in chopped coriander and season to taste.

(Source www.glnc.org.au/recipes/soups/moroccan-red-lentil-and-chickpea-soup )

 

Nutrition information per serve

Energy: 1490kJ Calories 355 cal Protein: 25.8g Total fat: 12.8g Saturated fat: 2.8g Carbohydrate: 30.1g Fibre: 9.3g  Sodium: 330mg

(Source  www.nutritionaustralia.org/national/recipe/moroccan-red-lentil-and-chickpea-soup)

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