Chunky Moroccan Harira Soup

Name: Chunky Moroccan Harira Soup
Cook time: 50 min
Total time: 50 min
Cuisine: Moroccan, African
Ingredients: 5 carrots (600g); 2 tsp oil; 2 tsp salt; 250g tinned lentils; 100g brown basmati rice (uncooked); 1 tin chopped tomatoes; 250g of tinned cooked chickpeas; ½ tsp dried cinnamon/ 1 cinnamon quill; 2 tsp dried paprika; ½ tsp turmeric; ¼ tsp chilli powder; 1 tbsp ground cumin; 2 tsp ground coriander; 1 tsp lemon zest; juice of ½ lemon; 1 tsp ground black pepper; 2 litres of veg stock/water (garlic/onion free); A bunch of fresh parsley

6 steps

Cook:50min

This is a chunky, substantial soup that is like a warm belly hug on a cold day! It really is delicious and well worth making. It freezes well and will last 3 days in the fridge too. Serves 6 | Takes 50 minutes to make |Max Low FODMAP serving size: 1.4 portions

Updated at: Thu, 17 Aug 2023 12:09:21 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories260.5 kcal (13%)

Total Fat7.1 g (10%)

Carbs42.6 g (16%)

Sugars7.2 g (8%)

Protein9.7 g (19%)

Sodium2162.7 mg (108%)

Fiber9.2 g (33%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

600gcarrots

2 tspoil

2 tspsalt

250gtinned lentils

100gbrown basmati rice

uncooked

1tin chopped tomatoes

250gtinned cooked chickpeas

½ tspdried cinnamon

1 cinnamon quill

2 tspdried paprika

½ tspturmeric

¼ tspchilli powder

1 Tbspground cumin

2 tspground coriander

1 tsplemon zest

0.5juice of lemon

1 tspground black pepper

2 litresveg stock

garlic/onion free

fresh parsley

Instructions

Step 1

Finely chop the carrots. Add 2 tbsp oil to a large family sized pot (4 litres) and put on a medium heat.

Step 2

Add the carrot, the salt and stir. Add 2 tbsp of water to help the carrots sweat.

Step 3

Cover with a lid and turn down heat to low and sweat for 10 minutes, stirring occasionally.

Step 4

Zest the lemon. Drain and rinse the lentils and chickpeas and add along with the rice, the chopped tomatoes,, the cinnamon, paprika, turmeric, the chilli powder, the cumin, the coriander, the lemon zest and lemon juice, the pepper, and the veg stock/water and turn up heat high, stir a few times, bring to the boil and reduce heat to a simmer for 25-30 minutes.

Step 5

Taste to see that the rice is properly cooked. If it is not cooked, let the soup simmer away until the rice is done.

Step 6

Season with salt and pepper and add the finely diced parsley before serving.