A nutritious soup perfect for the cooler months.


  • 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 tablespoons ground cinnamon

  • 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.

  • Tip:

  • 1.

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

Nutritional information

Nutritional analysis per serving (6 servings)

  • Energy 689kj
  • Fat Total 15g
  • Saturated Fat 3g
  • Protein 44g
  • Carbohydrate 99g
  • Sugar 19g
  • Sodium 857mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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