Meal Planner

Chunky moroccan harira soup recipe


This soup really delivers in terms of flavour and is super-wholesome for lunch or dinner. It goes great served with some toasted wholemeal pitta bread torn on top. It also freezes well and is a great back-up dinner to have on hand in the freezer.

Preparation time: 10 minutes

Cooking time: 50 minutes


Serves: 6 people

  • 5 - Carrots
    thinly sliced
  • 400 g Chickpeas
    drained and rinsed
  • 0.25 tsp Chilli Powder
  • 400 g Chopped Tomatoes
  • 1 stick Cinnamon
  • 200 g Dried Green Lentils
    or dried brown lentils
  • 5 cloves Garlic
    finely chopped
  • 1 tsp Ground Black Pepper
  • 2 tsp Ground Coriander
  • 0.5 tsp Ground Turmeric
  • 1 tsp Lemon
    zest only
  • 0.5 - Lemon
    juice only
  • 1 - Onion
    finely chopped
  • 2 tsp Paprika
  • 2 tsp Salt
  • 100 g SuperValu Brown Basmati Rice
  • 1 bunch SuperValu Fresh Parsley Flat Leaf
  • 1 tbsp Supervalu Ground Cumin
  • 2.5 L Vegetable Stock
    or water


  1. Put 3 or 4 tablespoons of water in a large family-sized pan on a medium heat, then stir in the carrots, onion, garlic and salt. Cover with a lid, reduce the heat to low and cook gently for 15 minutes, stirring occasionally, until the onions are soft and translucent.
  2. Add the chickpeas, tomatoes, lentils, rice, lemon zest and juice and all the spices. Pour in the stock and turn the heat up to high. Bring to the boil, stirring a few times, then reduce the heat to a simmer for 25 to 30 minutes.
  3. Taste to make sure the lentils and rice are properly cooked. If they aren’t done yet, let the soup simmer for a bit longer, adding a little more water if necessary. Taste and season with more salt and pepper if necessary. Just before serving, stir in the parsley, then ladle into bowls.

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