Moroccan Red Lentil and Chickpea Soup

0.5 serve of legumes
Each serve is 100g of legumes. GLNC recommends 2-3 serves each week.

Serves: 6

Preparation time: 15 minutes

Cooking time: 1. – 2 hours


  • 2 tablespoons olive oil
  • 400 g lean beef or lamb, cubed
  • 1 large onion, finely diced
  • ¾ cup dried chickpeas
  • 2 litres salt reduced chicken stock or water
  • ¾ cup dried red lentils
  • ¼ 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



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



Reduce stock by half to produce a thick consistency and serve as a tasty filling in wraps for lunch.


Recipe and image kindly provided by McKenzie’s Foods.

Pin It on Pinterest

Share This