Harira (Moroccan Lentil & Chickpea Soup)
Moroccan dinner for one, on the table in 35 minutes. Vegan.
Per portion
Calories from protein 20%, carbs 49%, fat 31%. Estimated from the ingredients.
Roughly £1.50 a portion.
Method
- 1
Soften the onion and celery in a splash of oil over medium heat for 8 minutes until soft and translucent, then add the garlic and spices and cook for 1 minute.
- 2
Add the lentils, chickpeas, tomatoes and stock. Bring to a simmer.
- 3
Cook for 18–20 minutes, stirring occasionally, until the lentils are soft and the soup has thickened. A bigger batch takes longer to reduce: go by how it looks, not the clock.
- 4
Season to taste, then stir through most of the coriander and serve scattered with the rest, with the lemon wedge for squeezing.
Cook's notes
- Sizes. Vegetables, fruit and eggs are medium unless the recipe says otherwise. A tin is a standard 400g tin.
- Dairy. Salted or unsalted butter both work; with salted, go easy on any extra salt. Use full-fat soured cream, crème fraîche and yoghurt in anything hot, as low-fat versions split.
- Stock. A cube or pot made up as the packet says. Cubes are salty, so taste before adding more salt.
- Heat. Medium means a gentle sizzle, not spitting. High means the oil shimmers before the food goes in. A simmer is a few lazy bubbles, not a rolling boil. Leave the lid off unless the recipe says to cover.
- Pans. A small saucepan is about 16cm and a frying pan about 24cm. Sauces reduce faster in a wider pan, so go by how it looks rather than the clock.
- Doneness. Chicken and turkey should reach 75°C in the thickest part, pork 65 to 70°C, and beef steak 55°C for medium-rare. Rest steaks and chops for a few minutes before slicing.
- Finishing. Taste before serving. Most dishes want a pinch more salt, and a squeeze of lemon or a splash of vinegar lifts anything rich.
- Leftovers. Cool quickly, cover and keep in the fridge for up to 2 days, then reheat until piping hot. Cooked rice keeps for 1 day and should only be reheated once.
solosupper.co.uk/recipes/harira-moroccan-lentil-and-chickpea-soup/
