Moroccan red lentil and chickpea soup


Prep time2 hours
Meal categorySoup
Recipe sourceGrains & Legumes Nutrition Council


A hearty and flavoursome soup that’s sure to fill you up!


2Tablespoon (Metric)olive oil
400Gramlean beef or lamb (cubed)
1 large onion (finely diced)
3⁄4Cupdried chickpeas
2Litresalt reduced chicken stock or water
3⁄4CupDried red lentils
1⁄4Cuplong grain rice
1 red capsicum (deseeded, finely diced)
2 carrots (finely diced)
2Gramcans salt reduced crushed tomatoes
2Tablespoon (Metric)Tomato paste
1Tablespoon (Metric)ground cinnamon
1BunchCoriander (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 ½ ours, 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.


Tips/Handy hints

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


Nutrition Information
  • Energy: 1490kJ
  • Protein: 25.8g
  • Total fat: 12.8g
  • Saturated fat: 2.8g
  • Carbohydrate: 30.1g
  • Fibre: 9.3g
  • Sodium: 330mg