A warming and nourishing soup

There’s something truly comforting about a big pot of harira — Morocco’s iconic, soul‑warming soup. Packed with lentils, chickpeas, tomatoes, and fresh herbs, it’s not just delicious, but also nourishing. Lentils and chickpeas provide plant-based protein and fibre to keep you full and support gut health, while tomatoes bring antioxidants like vitamin C and lycopene. The warming spices, like cinnamon, turmeric, and cumin, add flavour and potential anti-inflammatory benefits. Traditionally enjoyed throughout the year and especially during Ramadan, harira is a wholesome, balanced meal in a bowl — perfect for sharing with family and friends whenever you need a comforting, nutrient-rich boost.

Ingredients

2-3 tbsp extra virgin olive oil

2 onions, diced

3 stalks celery, diced

3 carrots, diced

1 bulb fennel, diced

Spices – 2 teaspoons cumin, 1 teaspoon cinnamon, ½ tsp turmeric, pinch of fennel seeds, 5-6 saffron threads

2 tbsp tomato paste

1 tin tomatoes

1 tin chickpeas, rinsed and drained

750mLs vegetable stock

Optional extras for added elevation:

2 cloves garlic

1cm / 1 tsp grated ginger

Fresh herbs – a few sprigs of parsley and/ or coriander finely diced

1/4 lemon – cut into wedges

Method

• Sauté onion in olive oil for a few minutes. Add celery, carrot, fennel and cook until softened.

• Add spices and stir through.

• Add tomato paste, tin tomatoes, chickpeas and stock and stir to combine. Bring to the boil and simmer for 20mins.

• If you want to elevate the flavours, dice the ginger, garlic and fresh herbs as finely as you can and stir through the soup a few minutes before the cooking time is completed.

• Garnish with a drizzle of olive oil and a squeeze of lemon

  
  

*Recipe adapted from “Special Delivery” by Annabel Crabb and Wendy Sharp.