OILS FOR CIRCULATION RECIPES

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MOROCCAN HARIRA RECIPE | BBC GOOD FOOD



Moroccan harira recipe | BBC Good Food image

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

Provided by Good Food team

Total Time 55 minutes

Prep Time 15 minutes

Cook Time 40 minutes

Yield 4

Number Of Ingredients 15

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
175dried green lentils
2 carrots , chopped into small pieces
1 sweet potato , peeled and diced
5 celery sticks , chopped into small pieces
⅔ small pack coriander , few sprigs reserved, the rest chopped
1 lemon , cut into 4 wedges, to serve

Steps:

  • 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.
  • 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.

Nutrition Facts : Calories 335 calories, FatContent 6 grams fat, SaturatedFatContent 1 grams saturated fat, CarbohydrateContent 48 grams carbohydrates, SugarContent 21 grams sugar, FiberContent 13 grams fiber, ProteinContent 16 grams protein, SodiumContent 0.2 milligram of sodium

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