It’s beginning to feel a lot like autumn! With the temperature dropping and the night’s drawing in, there’s nothing more welcoming than a bowl of delicious comforting soup, served with some warm, crusty buttered bread.
This cheery coloured soup is bursting with flavour, nutrients and fragrance. It is also very easy to make, using just one pot, a knife and a chopping board (I’m all for less washing up!). Moreover, it makes use of store-cupboard basics so it is inexpensive to make. Who said healthy food needed to be expensive?!
This satisfying soup is inspired by the traditional Moroccan harira soup, often eaten to break fasting at Ramadan. The traditional soup can include meat, red lentils and pasta. I have kept this soup meat-free, but meat-eaters can add meat (e.g. chicken, pork strips) at the same time as adding in the pulses.
How does it taste like? There is heat coming from chilli, balanced with warm earthy fragrant notes from ground turmeric, cumin, coriander, a zingy lift from freshly squeezed lemon juice, topped with fresh fragrance from fresh coriander.
This soup makes a delicious meal and is a great one to take for packed lunch. It also freezes well. I like to double up and make a big batch; some to eat now and some to freeze for a later date.
To boost the nutrient profile, I have added protein powder (soya bean, pea and whey protein varieties work well). This also makes the soup a little creamier too.
Preparation time: 20-15 mins
Cooking time: 25-30 mins
- ½ tbsp coconut oil
- 2 large red onions, finely chopped
- 4 garlic cloves, finely chopped
- 3 celery sticks, finely chopped into small cubes
- 2 large sweet potatoes, diced into small cubes
- 1 large carrot, diced into small cubes
- 2 red peppers, diced into small cubes
- 2.5 tsp ground turmeric or Vitalising superpowder
- 3 tsp ground coriander
- 3 tsp ground cumin
- 1/4 tsp ground cinnamon (optional)
- 1 red chilli, finely chopped (de-seeded if required) or 1/4-1/2 tsp dried chilli flakes or powder depending on how hot you like it
- 1.4L stock (I use vegetable bouillon powder)
- 1 tbsp soya sauce or tamari
- ½ tbsp tomato puree
- 1 can (400g) chopped tomatoes
- 1 can (235g) of black-eyed beans
- Optional: 3 tbsp protein powder (soya bean, pea or whey)
- Juice from half a lemon
- 20g fresh coriander, finely chopped. (Reserve some for the garnish).
Garnish: optional-a sprinkle of ground flaxseed
- In a deep pot, melt the coconut oil. Then add the chopped onions, garlic and celery. Cook for 5 mins until the onion is soft.
- Add the diced sweet potato, carrot and peppers. Sauté for a further 5 mins.
- Stir in the spices, chilli or chilli flakes/ powder, stock, soya sauce or tamari, tomato puree, chopped tomatoes and black-eyed beans. Bring to the boil and then allow to simmer on a low heat for 15-20 mins, until the vegetables are tender.
- Stir in the protein powder, if using.
- Stir in the lemon juice and ¾ of the chopped fresh coriander. Ladle into bowls and garnish with the remaining chopped coriander and sprinkle of ground flaxseed if desired. Enjoy!
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- The black-eyed beans can be substituted for other pulses like red lentils, chick peas or black beans or for wholewheat pasta shapes.
- Garnish with seeds like hemp, sunflower or pumpkin seeds for a satisfying nutty crunch.