Harira is a traditional Moroccan soup and makes a really lovely comforting supper. It’s often made with lamb but my family prefer this lighter chicken version. It’s mouthwateringly good! I sometimes serve it with some brown rice on the side for everyone to add to their bowlful if they like. A 50g serving of brown rice will add about 180 calories.
Prep 10-15 minutes
Cooking about 1 hour
387 calories per serving
1 onion, finely chopped
1 garlic clove, finely chopped
600g chicken thigh fillets, diced
1 tbsp ras-el-hanout or Moroccan spice mix (bought or see the book for homemade)
pinch of saffron, soaked in a little warm water
400g can of chickpeas, drained
500ml chicken stock
400g can of chopped tomatoes
2 roasted red peppers (from a jar or see the book for homemade), cut into strips
juice of 1 lemon
1. Heat a tablespoon of olive oil in a large saucepan. Add the onion and cook it over a medium to low heat until it’s soft and translucent, then add the garlic and cook for a further 2 minutes.
2. Turn up the heat and add the diced chicken. Cook briskly until it is lightly coloured on all sides, then sprinkle in the spice. Stir to combine, then add the saffron with its soaking water, the chickpeas, stock and tomatoes. Season with salt and pepper, bring to the boil, then turn down the heat and cover the pan. Simmer for half an hour until the chicken is very tender.
3. Add the red peppers and lemon juice and cook, uncovered, for a further 20 minutes until the soup has reduced a little.
4 Great with or without some brown rice or wholemeal couscous.
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