moroccan chicken soup

serves 4-5, prep 20 mins, cook 1 hr, easy

3 tbsp olive oil, plus a drizzle
4 boneless, skinless chicken thighs
1 leek, finely sliced
4 fat celery sticks, chopped into small chunks
3 large carrots, chopped into small chunks
2 big parsnips, chopped into small pieces
small pack coriander, stalks finely chopped, leaves reserved to serve
1 tbsp cumin seeds
2 tsp each ground cumin, coriander, cinnamon and turmeric
2 tbsp harissa
2 x 400g cans chopped tomatoes
2 chicken stock cubes, crumbled
85g green lentils
l lemon, zested and juiced
1 tbsp golden caster sugar
natural yogurt, toast and houmous, to serve

Heat half the oil in a frying pan. Season the thighs, brown really well on both sides, then set aside on a plate. Tip a mug of water into the pan and simmer, scraping up all the browned bits, the transfer this liquid to a measuring jug and top up with water to 500ml.

Heat the rest of the oil in a big saucepan. Add the vegetables and coriander stalks, and gently cook until the veg is softened, about 5 mins. Stir in the spices, turn up the heat and cook for a few mins more. Stir in the harissa, tomatoes, stock cubes and lentils and add the thighs back in along with 500ml of chicken juices. Bring to a simmer, cover and cook for 30 mins.

Lift the chicken from the soup and shred finely using two forks. Return to the soup with the lemon zest, lemon juice and sugar, and season to taste. Ladle into bowls, top a dollop of
yogurt and the coriander leaves, and serve with toast, spread with some houmous and drizzled with a little oil.

GOOD TO KNOW low cal, foliate, fibre, vit c, iron, 2 of 5-a-day

PER SERVING (5) 316 kcals, fat 14g, saturates 3g, carbs 28g, sugars17g, fibre 7g, protein 22g, salt 1.6g October 17