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Moroccan harira

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

  • Prep: 15 mins
    Cook: 40 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 335
  • Carbohydrates 48
  • Saturated Fat 1
  • Sugar 21
  • Protein 16
  • Fat 6
  • Fibre 13
  • Salt 0.2

Nutrition per serving

  • Calories 335
  • Carbohydrates 48
  • Saturated Fat 1
  • Sugar 21
  • Protein 16
  • Fat 6
  • Fibre 13
  • Salt 0.2

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
  • 175 dried green lentils
  • 2 carrots, chopped into small pieces
  • 1 sweet potato, peeled and diced
  • 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

Tip

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.

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.