Spiced Harira Soup

Recipe for TiffinWalli By Lucy Jessop (ANutr)

Serves 6-8 (depending on amount of chickpeas used)

Total time 30-45 mins

• ½ tbsp rapeseed oil

• 1 large onion, roughly chopped

• 1 carrot, diced small

• 1 stick of celery, diced small

• 4 cloves of garlic, crushed or grated

• 1 -2 tbsp rose harissa paste (depending on desired spice level)

• 1 heaped tsp cumin seeds

• 1 sweet potato, peeled and cut into 2-3 cm dice

• 2 red peppers, deseeded and cut into 2-3cm dice

• 1 bay leaf

• 1 or 2 cinnamon sticks, optional

• 2 x 400g tins chopped tomatoes or cherry tomatoes

• 2 vegetable or chicken stock cubes

• 1 or 2 tins of chickpeas, drained ( use 2 if serving more people) 

• 6 dried apricots, chopped small

• 100-200g fresh or frozen spinach 

To serve

1. A tbsp each of natural yogurt, optional

2. Fresh coriander, mint or parsley, chopped 

3. Mixed seeds, toasted, optional

4. Heat the oil in a large saucepan or casserole (ideally non-stick), over a low heat. Add the onion, carrot and celery. Add to the pan, stir and cover with a lid. Cook over a low-medium heat for 5 minutes until softened. Stir now and then.

5. After 5 minutes, stir in the garlic, harissa paste and cumin seeds. Cook, stirring for 2-3 minutes until fragrant. Then stir in the sweet potato and peppers to coat in the mixture. 

6. Add the bay leaf and cinnamon stick, tomatoes and crumble in the stock cubes. Fill both of empty tomato tins with cold water and tip into the pan. Season with black pepper. Bring to the boil then reduce the heat, simmer gently for at least 15 minutes.

7. After 15 minutes, add the chickpeas and apricots. Simmer for a further 10 minutes. Ensure sweet potato is tender.  

8. Taste and check the seasoning of the sauce. Stir in the spinach until wilted.

9. Serve with a spoonful of natural yogurt,  a sprinkle of chopped herbs and toasted seeds.

TIP often tinned tomatoes need to be balanced with a little sweetness, the apricots should do this, but if you like, add ½-1tsp honey to taste before serving. 

About this recipe

• Budget friendly

• Find many ingredients in the store cupboard

• Good for batch-cooking – freeze leftovers

• Healthy

• Balanced

• Vegetarian

• High in fibre

• Contributes to your 5 a day

• Low in saturated fat

• High in vegetables – onion, carrot, celery, peppers and sweet potatoes – providing a variety of important vitamins and antioxidants as well as fibre. All contributing to your 5 a day.

• Chickpeas are a plant-based source of protein and high in fibre. They also count as one of your 5 a day. To make this recipe feed more – add another tin of drained chickpeas.

• Fibre – this recipe contains plenty of fibre which is key for helping to combat high cholesterol and prevent Type 2 diabetes. Its also important for maintaining a healthy digestive system and reducing risk of colon cancer. 

• Protein and fibre can help us feel fuller for longer, preventing hunger and reducing the likelihood of craving sugary snacks.