Harissa-harira Soup

Harira is a traditional Moroccan soup. This recipe uses harissa paste - a spicy fragrant paste made form chillies, herbs and spices. It is widely used in North African and Middle Eastern cuisines. It can be purchased in most supermarkets. The chickpeas bump up the protein and fibre content of this soup, which is both vegan and gluten free.

Serves 4

Ingredients:

1tbsp. oil

1 onion

2 garlic cloves

1inch fresh ginger

2 carrots

1tbsp. cumin

1tbsp.turmeric

1tbsp. paprika

2tsp. harissa (paste or dry spice mix)

2tsp. marmite (used for stock but can substitute for a stock cube)

2tbsp. tomato puree

1L water

1 tin tomatoes

1 tin chickpeas, drained

15g parsley

1/2 lemon, juice

Method:

1). First, prepare your veggies. Peel and roughly chop onions; peel and mince garlic; peel and grate fresh ginger; wash and dice carrot into small cubes.

2). Heat the oil in a saucepan over a low-medium heat and cook the onion, garlic, carrots and ginger for approx. 5 minutes.

3). Add the spices, tomato puree, stock/water, tinned tomatoes and harissa paste. Simmer for approx. 30 minutes.

4). Add the lemon juice, chickpeas and season.

5). Serve with plenty of parsley, fresh bread and enjoy!

Nutritional Composition (per serving):

Energy (kcal): 370

Fat (g): 8.8

Saturates (g): 1.2

Carbohydrates (g): 60.6

Sugars (g): 11.8

Protein (g): 16.5

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