Moroccan Soup

This is a vegetarian version of Harira, a classic Moroccan dish. It is especially associated with the evening meal that breaks the fast during Ramadan.


• 800 g of tinned tomatoes

• 400 g of tinned chickpeas

• 200 g of red lentils

• 4 medium sized carrots, sliced

• 2 bell peppers, cut into short strips(preferably 2 different colours)

• Approx. 20 g root ginger, peeled and finely chopped

• 70 g tomato paste

• Juice of half a lemon

• 1 teaspoon of cumin

• 1 teaspoon of cinnamon

• 1 teaspoon paprika powder

• 500 ml vegetable stock, diced

• 1 onion

• 2 garlic cloves, crushed or finely chopped

• Fresh coriander leaves to garnish, chopped



• Saute onions and carrots in a tablespoon of vegetable oil over a medium heat for 3 minutes

• Reduce heat and add ginger and garlic, cook a further 4 minutes

• Stir in cumin, cinnamon and paprika powder and cook for 1 min

• Stir in tomato paste and cook for one minute

• Add bell pepper, tomatoes, lentils and stock. Simmer 15–20 mins

• Once lentils are soft, add chickpeas

• Add lemon juice, salt and pepper to taste – simmer 5 mins more

• Garnish with chopped coriander leaves.

• Serve with Middle Eastern flat bread or Naan.


If next time you’d like it spicier, increase cumin and add 1 tsp tumeric

Number of portions: 4-5


This recipe comes from the book, “Fork Ranger: Solving Climate Change with Food” by Frank Holleman from the Netherlands whose Christian faith has motivated him to change his approach to food and to encourage others to join him on the adventure. On his website you can find many climate-friendly recipes, facts about the impact that food has on the planet, and details about ordering the book:

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