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Harira Moroccan Soup

Here is a wonderful flavoursome meat-free soup.

The combination of chickpeas and rice means it provides a complete protein. And it is a super rich in various dietary fibre, keeping your gut microbiota happy.

It is quick to make and, what I love about, it is that it uses ingredients that you always have in your fridge or cupboards so it is perfect dish to deploy when haven't had time to plan anything!


2 onions, chopped

3 celery stalks, chopped

2 carrots, chopped

1 tsp ground turmeric

1 tsp ground cumin

1 tsp harissa paste

400 g chopped tomatoes (2 tins)

2 stock cubes (veg or chicken) diluted in 2L boiled water

400 g chickpeas, rinsed & drained

160 g red & wild rice

3 tbsp fresh coriander, chopped

3 tbsp parsley, chopped

1 lemon

Rapeseed oil

Salt and pepper


In a large heavy-based casserole, over medium heat, gently fry the soffritto (onions, celery and carrots). When the veg have soften, add the spices: turmeric, cumin and harissa paste. Let it fry for 1 min.

Season and add to the pan the tomatoes and stock (first add 1.5L and reserve the rest of the stock to add later if getting dry). Bring back to a boil and let it simmer for 10 mins.

Add the rice, chickpeas (rinsed and drained) and cook for 40 mins, adding a bit more stock (or boiled water) if it is getting too dry.

Just before serving, mix in the herbs, keeping a few to sprinkle on top, and serve with a lemon wedge.

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