Authentic Moroccan soup recipe
Our Moroccan-inspired soup recipe uses tender, lean lamb neck fillet in a lightly spiced tomato broth filled with fibre-packed chickpeas and lentils. Serve with springs of fresh coriander and a good drizzle of quality extra virgin olive oil to finish.
See method- Serves 4
- 20 mins to prepare and 45 mins to cook
- 379 calories / serving
- Freezable
Ingredients
- 200g lamb neck fillet, cut into small dice
- 50ml olive oil
- 1.6l light lamb stock
- 50g split lentils, soaked in water overnight then drained
- 1 large carrot, peeled and finely diced
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 bay leaf
- 1tsp paprika
- 1 tsp ground cumin
- 1tsp ground cinnamon
- 400g canned chickpeas, drained
- 400g canned chopped tomatoes
- salt
- pepper
- 1tbsp coriander, finely chopped
- sprigs of coriander leaves, to garnish
- 1tbsp extra-virgin olive oil, to garnish
Each serving contains
- Energy
- 1580kJ 379.0kcal
- Fat
- 23g
- Saturates
- 6g
- Salt
- 4.4g
- Sugars
- 8g
of the Reference intake
Carbohydrate 22.9gProtein 17.3gFibre 6.7g
Method
- Heat theolive oilin a large, heavy-based saucepan over a medium heat. Sweat theonion,carrotandgarlicfor 6-7 minutes, stirring occasionally, until softened. Add the spices and stir well, cooking for a further minute. Add the chickpeas,lentils, choppedtomatoes, dicedlambandstockto the saucepan along with the bay leaf.
- Bring to the boil then reduce to a gentle simmer. Cook for 25-30 minutes until the chickpeas, lentils and lamb are soft, tender and cooked through. Adjust the seasoning as necessary and discard the bay leaf.
- Spoon into soup bowls and garnish with a drizzle of the extra-virgin olive oil and a sprig of coriander leaves before serving.
- For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.
