Moroccan Harira (Lentil, Chickpea and Tomato Soup with warming spices) @sophsplantkitchen Welcome back to what I like to eat as a vegan personal trainer looking to gain/maintain muscle mass 🙌 It’s a truly stunning soup, so many layers of flavour. I would recommend trying to get your hands on some Ras el hanout, as it’s a delicious and complex spice mix, but if you can’t – just add a little more of all the other spices. PROTEIN BREAKDOWN Red lentils 150g: 12.4g Green lentils 150g: 13.5g 500g chickpeas: 32g Quinoa 100g: 14g Tomatoes 400g: ~5g All other ingredients: ~5g Serve with a regular slice of wholewheat sourdough: 15g (5g per slice) = 96.9g /3 = 32.3g INGREDIENTS (serves 3, ingredients in order of use) 50ml olive oil 1 medium white onion, finely chopped 1 carrot, peeled and finely chopped 2 stalks of celery, finely chopped 4 cloves garlic, minced 1 tbsp grated ginger root Another tbsp olive oil Spices: 1 tsp ground coriander, 1 tsp ground cumin, 1/2 tsp turmeric, 1/2 tsp cinnamon, 1/2 heaped tbsp Ras el hanout, 1/4 tsp cayenne pepper, 1 tsp smoked paprika, 1/3 tsp cracked black pepper 2 tbsp tomato purée 2 tins chopped tomatoes, filled up with water halfway, swilled around and tipped in too 1/2 tsp salt 500ml (2 cups) veg stock 150g dried red lentils 150g dried green lentils 100g dried quinoa 600g chickpeas Salt and pepper to taste (go wild with the pepper) Juice of half a lemon To serve: vegan cream (I used cashew cream) plenty of fresh coriander, lemon slices/wedges, fresh red chilli METHOD Prep all your veg and measure out your spices. Tip the oil into a warm pan, heat a little until the onion sizzles to touch (test with one tiny piece first) then add all of the onion, celery and carrot. Add a small pinch of salt and fry for 8-10 mins on a medium heat, until the onion is translucent the mix reduced in volume. Add the garlic and ginger, fry for 2-3 mins more. Add the extra oil in the centre of the pan, then tip the spice mix on top. Stir well to combine the base with the spices. Add the tomato purée and mix again. Tip in the tins of tomatoes, then fill their cans halfway, swill the juice around and tip that in there too. At this point, you can scoop out some of the soup and blend it for a smooth texture, or use a stick blender to pulse. When this is done, add the veg stock and stir through. Bring to a boil, stirring continuously, then turn down to a simmer and add the rinsed lentils. Simmer, stirring occasionally, for around 30 mins until the lentils are softer. Add the rinsed quinoa and chickpeas, cook for 15 mins more, until the little spiral separates itself from the quinoa grain. Then you know it’s done! Season with lemon juice, salt and pepper. Add more water if you need to thin it out. #veganfyp #veganrecipes #highproteinvegan #personaltrainer
Dining and Cooking