Monday, 8 October 2012

Mo Fo Day 7: Harira

Soup is one of my favourite meals and it's so easy to make it Eat To Live friendly. North Africa offers lots of inspiration for soups so I plan to try several this week. 

Two of my favourite cookbooks covering this region are A Vegan Taste of North Africa by Linda Majzlik and Middle Eastern Vegetarian Cookery by David Scott which is no longer in print but available from for only £0.01. I used these 2 books as a starting point for this recipe and then added my own variations.


1 onion, finely chopped
3 cloves of garlic, crushed
1/2 red bell pepper, diced
1/2 tsp freshly grated ginger
1 can (1 and 1/2 cups) of mixed beans
50 g red lentils
1 can (1 and 1/2 cups) of diced tomatoes 
500 ml vegetable stock
1 Tbsp tomato paste
1/2 tsp turmeric
1/2 tsp paprika
1/2 tsp ground coriander
salt and freshly ground black pepper to taste
3 Tbsp fresh parsley, finely chopped
Juice of half a lemon

I also added around 200 g sliced mushrooms and 3 handfuls of chopped kale 

Saute the onion and garlic in a small amount of vegetable stock for around 5 minutes, add red pepper and grated ginger and cook for a further 2 minutes. Add beans, lentils tomatoes and remaining vegetable stock. Stir in the tomato paste, herbs and spices, plus kale and mushrooms (if adding). Cover and simmer for around 20 minutes. Add lemon juice and serve.

I topped mine with some additional green salad leaves to bump up the micronutrients

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