Ingredients
- 3 tbsp extra virgin olive oil
- 1 large onion, finely chopped
- 2 celery sticks, finely chopped
- 3 garlic cloves, crushed
- 1 tbsp grated fresh ginger
- 1 tsp ground turmeric
- 1 tsp ground cinnamon
- 1 tsp ground cumin
- ½ tsp sweet paprika
- 2 tbsp tomato purée
- 400 g tin chopped tomatoes
- 150 g brown or green lentils, rinsed
- 400 g tin chickpeas, drained
- 1.5 litres vegetable stock
- A large bunch each of coriander and flat-leaf parsley, chopped
- 50 g brown rice vermicelli or brown rice (optional)
- Juice of 1 lemon
- Sea salt and black pepper
Method
- Soften: heat the oil in a large pan and cook the onion and celery for 10 minutes. Add the garlic, ginger and spices and cook for 2 minutes, stirring, until fragrant.Lighter option: soften the vegetables in a few tablespoons of water or stock instead of oil, adding a splash more whenever the pan starts to look dry. Each tablespoon of oil you leave out saves around 120 calories, and most people find the dish tastes just as good.
- Simmer: stir in the tomato purée, tomatoes, lentils, chickpeas and stock, with half the herbs. Bring to the boil, then cover and simmer for 35–40 minutes, until the lentils are tender.
- Add the noodles: if using, add the vermicelli or rice and cook for a further 5–10 minutes, until soft.
- Finish: stir in the remaining herbs and the lemon juice, and season well.
- Serve: serve with lemon wedges and a few dates on the side, the traditional way to break the fast during Ramadan.
Why it's good for you: Harira is a complete meal in a bowl. Lentils and chickpeas provide protein, iron and slow-release energy, while ginger, turmeric and cinnamon have long been used to warm and support digestion. The huge handful of fresh herbs adds vitamin C, which helps the body absorb the iron from the lentils. (Read more in You Are What You Absorb.)
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