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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
  • 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

 

Method

  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.

 

TASTY TWIST

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.

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Stay up to date with the latest in nutrition, plus tips, recipes and a whole lot more.


By submitting this form, you are consenting to receive marketing emails from: Grains & Legumes Nutrition Council, Level 1, 40 Mount Street, North Sydney, 2060, http://www.glnc.org.au. You can revoke your consent to receive emails at any time by using the SafeUnsubscribe® link, found at the bottom of every email. Emails are serviced by Constant Contact