ONE POT
Moroccan harira soup with chickpeas
A delicious, filling soup with aromatic ingredients – perfect for those nights when the temperature drops below zero!
Developed by Hubert Cormier, PhD
8 servings
45 minutes (prep: 15 mins / cook: 30 mins)
Time required
45 minutes
Carbohydrates
26 g/serving
Ingredients
- ¼ cup (60 mL) extra-virgin olive oil
- 1 large onion, diced (about 2 cups)
- 4 stalks celery, diced (about 1 ½ cups)
- 2 large carrots, peeled and sliced
- ½ tsp (2.5 mL) ground turmeric
- 1 tsp (5 mL) ground cumin
- ½ tbsp (7.5 mL) harissa paste
- Salt, to taste
- 1 cup (250 mL) Italian parsley, chopped
- 1 cup (250 mL) chopped coriander
- 2 cups (470 mL) tomato sauce
- 7 cups (1.75 L) sodium-reduced vegetable broth
- 1 can (15 oz/425 g) chickpeas, drained
- 1 tsp (5 mL) ground black pepper
- 2 tbsp (30 mL) all-purpose flour
- 1 egg
- ¼ cup (60 mL) lemon juice
- Calories 210
- Carbs 26 g
- Sugar 8 g
- Fibre 7 g
Directions
- Heat oil in a large skillet over medium heat and sauté onion, celery and carrots until onion is translucent and starting to brown, about 5-10 minutes.
- Add turmeric, cumin, harissa paste or chili flakes, a pinch of salt, parsley, coriander, tomato sauce and vegetable broth and bring to a boil, then simmer uncovered for 25 minutes.
- Meanwhile, in a small bowl, whisk flour, egg and lemon juice in cold water. Stir into soup and simmer for about 5 minutes. Serve immediately.
- Garnish with pepper and fresh coriander leaves.
Per serving (1 of 8)
- Calories 210
- Protein 7 g
- Total fat 10 g
- Saturated fat 1.5 g
- Cholesterol 25 mg
- Carbohydrates 26 g
- Fibre 7 g
- Sugars 8 g
- Added sugars 0 g
- Sodium 280 mg
- Potassium 556 mg
Recipe developed by Hubert Cormier, PhD and Doctor of Nutrition.
