Name: Moroccan harira
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4
Ingredients: 1-2 tbsp rapeseed oil; 2 large onions finely chopped; 4 garlic cloves chopped; 2 tsp turmeric; 2 tsp cumin; ½ tsp cinnamon; 2 red chillies deseeded and sliced; 500g carton passata; 1.7l reduced-salt vegetable bouillon; 175dried green lentils; 2 carrots chopped into small pieces; 1 sweet potato peeled and diced; 5 celery sticks chopped into small pieces; ⅔ small pack coriander few sprigs reserved, the rest chopped; 1 lemon cut into 4 wedges, to serve

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Moroccan harira

Moroccan harira

Good Food team

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Serves 4

Easy

Prep: 15 mins

Cook: 40 mins

A star rating of 4.9 out of 5.37 ratingsRate

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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

Healthy

Vegetarian

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Ingredients

Nutrition

Units:

MetricUS

1-2 tbsp rapeseed oil
2 large onions

finely chopped
4 garlic cloves

chopped
2 tsp turmeric
2 tsp cumin
½ tsp cinnamon
2 red chillies

deseeded and sliced
500g carton passata
1.7l reduced-salt vegetable bouillon
175dried green lentils
2 carrots

chopped into small pieces
1 sweet potato

peeled and diced
5 celery sticks

chopped into small pieces
⅔ small pack coriander

few sprigs reserved, the rest chopped
1 lemon

cut into 4 wedges, to serve

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Nutrition: per serving

kcal335

low
fat6g

low
saturates1g
carbs48g
sugars21g
fibre13g
protein16g
salt0.2g

Method

step 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.
step 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.

RECIPE TIPS

SEAL IN GOODNESS

Adding coriander after cooking helps protect its beneficial oils and flavour.

HEALTH BENEFITS OF SPICES

Turmeric is good for heart and brain health, and inflammatory conditions such as arthritis. Cumin improves blood circulation, while cinnamon is a digestive aid and helps regulate blood sugar levels.

Recipe from Good Food magazine, June 2016

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A star rating of 4.9 out of 5.37 ratings

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