Moroccan harira

Prep: 15 mins Cook: 40 mins

Easy

Serves 4

This is a healthy vegetarian version of the classic Moroccan soup with plenty of cumin, turmeric and cinnamon, each offering different health benefits, plus it's low in fat and calories too

Nutrition and extra info

  • Healthy
  • Vegetarian

Nutrition: per serving

  • kcal335
  • fat6g
  • saturates1g
  • carbs48g
  • sugars21g
  • fibre13g
  • protein16g
  • salt0.2g
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Ingredients

  • 1-2 tbsp rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 2 large onions, finely chopped
    Onion

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 4 garlic cloves, chopped
  • 2 tsp turmeric
    Turmeric

    Turmeric

    term-er-ik

    Turmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…

  • 2 tsp cumin
    Cumin

    Cumin

    q-min

    An aromatic spice native to eastern Mediteranean countries and Upper Egypt. This warm,…

  • ½ tsp cinnamon
    Cinnamon

    Cinnamon

    sin-ah-mun

    A fragrant spice which comes from the inner bark of a tropical tree. When dried, it curls into…

  • 2 red chillies, deseeded and sliced
  • 500g carton passata
  • 1.7l reduced-salt vegetable bouillon
  • 175 dried green lentils
  • 2 carrots, chopped into small pieces
    Carrot

    Carrot

    ka-rot

    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 1 sweet potato, peeled and diced
    Sweet potatoes

    Sweet potato

    sweet po-tate-toe

    Sweet potatoes have a creamy texture and a sweet-spicy flavour that makes them ideal for savoury…

  • 5 celery sticks, chopped into small pieces
  • 2/3 small pack coriander, few sprigs reserved, the rest chopped
  • 1 lemon, cut into 4 wedges, to serve
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

Method

  1. Heat the oil in a large non-stick sauté pan over a medium heat and fry the onions and garlic until starting to soften. Tip in the spices and chilli, stir briefly, then pour in the passata and stock. Add the lentils, carrots, sweet potato and celery, and bring to the boil.

  2. Cover the pan and leave to simmer for 30 mins, then cook uncovered for a further 5-10 mins until the vegetables and lentils are tender. Stir in the chopped coriander and serve in bowls with lemon wedges for squeezing over, and the reserved coriander sprinkled over.

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Comments, questions and tips

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Comments (8)

Frantic Flapjack's picture

A lovely thick soup full of great ingredients. It feeds more than 4 though. It's a keeper.

jane911's picture

175 dried green lentils. I take it that means 175g. :)

DropWallet's picture

Great recipe! Will cook again.

ldupuy's picture
5

Lovely! A hit with the family (even Granny, whose tastes are more "traditional") and rather enough for 6 people if you are not really big eaters.
However, it takes much more than 15 minutes to prepare: I may be slow, but peeling & chopping onions, carrots, a sweet potato and celery sticks (peeling celery sticks takes ages...) takes closer to 30 minutes, so be aware of that if you have hungry people around.

def-touch's picture
5

This was our favorite dish during the healthy diet week. It was easy to make, hearty and flavorful. Cinnamon was a nice addition. We will be making this one again! I think it would be great in the winter.

suejackson56's picture
3.75

Very nice

Gulliverd's picture
5

I made this soup which was easy and super tasty, I did not have any green lentils so I used Puy lentils instead it was a definite thumbs up with our family will be making this again for sure. Its make a huge pan so make sure you use the largest pan in the house and i have frozen a few batches for another day.

Rachelen's picture
5

I made this super tasty soup yesterday, so easy to make; I didn't have any green lentils so I added wholegrain giant couscous 10 minutes to the end just to thicken it up, this worked really well. I will definitely make this again, it was a hit in our house!

Questions (2)

daughterofeve's picture

Do you think this can be frozen? We made this the other day and although it turned out delicious, it's way too much for us and don't want to eat the same thing three days in a row. Would it be ok to freeze the rest and eat it another time?

ldupuy's picture
5

Nothing is said here, but in general I freeze all my soups, except if there is milk or some other type of dairy product in them.
I assume it would be ok with this one.

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