garlic, minced
1.In a food processor, combine beans with 1 cup (250 mL) of the broth and purée until smooth. Set aside.
2.In a skillet, heat 1 tbsp (15 mL) of the oil over medium heat. Add onions, carrots and celery and cook, stirring, until carrots are softened, about 7 minutes. Add garlic, parsley, lemon zest, rosemary, salt and peppercorns and cook, stirring, for 1 minute. Add bean mixture and bring to a boil. Transfer mixture to stoneware.
3.Stir in potatoes and remaining 4 cups (1 L) broth. Cover and cook on Low for 8 to 10 hours or on High for 4 to 5 hours, until vegetables are tender. Stir in Swiss chard, chile pepper, if using, and bread. Cover and cook on High for 30 minutes, until chard is cooked.
4.When ready to serve, ladle into bowls, breaking bread into pieces. Drizzle with remaining oil and sprinkle with Parmesan.
Make Ahead
Cook this soup overnight or the day before you intend to serve it. Refrigerate until you are ready to serve, then reheat in the oven. Ladle the soup into ovenproof bowls, drizzle with olive oil and sprinkle with Parmesan. Bake in a preheated oven (350°F/180°C) for about 30 minutes, until the top is lightly browned.
Tip
If you can’t find Swiss chard, use an equal quantity of spinach. Be sure to wash Swiss chard thoroughly like spinach (see Tip, page 32).
Mindful Morsels
In this traditional soup I’ve used Swiss chard, a relative of the beet family (the red stems of some chard varieties remind us of this relationship). Half a cup (125 mL) of cooked chard is an excellent source of beta carotene and also contains vitamin E, both of which also act as antioxidants. Together with other components of diets containing generous amounts of vegetables, antioxidants are believed to work to reduce the risk of some types of cancer.
Harira
This traditional Moroccan soup, often made with lamb, is usually served during Ramadan at the end of a day of fasting. This vegetarian version is finished with a dollop of harissa, a spicy North African sauce, which adds flavor and punch. Served with whole grain bread, harira makes a great light meal.
VEGAN FRIENDLY
MAKES 8 SERVINGS
•Large (minimum 5 quart) slow cooker
| 1 tbsp | olive oil | 15 mL |
| 2 | onions, coarsely chopped | 2 |
| 4 | stalks celery, diced | 4 |
| 2 | cloves garlic, minced | 2 |
| 1 tbsp | turmeric | 15 mL |
| 1 tbsp | grated lemon zest | 15 mL |
| ½ tsp | cracked black peppercorns | 2 mL |
| 1 | can (28 oz/796 mL) diced tomatoes, including juice | 1 |
| 4 cups | Basic Vegetable Stock or Homemade Chicken Stock (see recipes, pages 38 and 39) or lower-salt broth | 1 L |
| 1 cup | dried red lentils, rinsed | 250 mL |
| 1 | can (14 oz/398 mL) chickpeas, drained and rinsed, or ½ cup (125 mL) dried chickpeas, soaked, cooked and drained (see Variation, page 231) | 1 |
| ½ cup | finely chopped parsleyHarissa (see recipe, opposite) | 125 mL |
1.In a skillet, heat oil over medium heat for 30 seconds. Add onions and celery and cook, stirring, until celery is softened, about 5 minutes. Add garlic, turmeric, lemon zest and peppercorns and cook, stirring, for 1 minute. Add tomatoes with juice and bring to a boil. Transfer to slow cooker stoneware.
2.Add stock, lentils and chickpeas and stir well. Cover and cook on Low for 6 to 8 hours or on High for 3 to 4 hours, until mixture is hot and bubbly and lentils are tender. Stir in parsley. Ladle into bowls and pass the harissa at the table.
Make Ahead
Harira can be partially prepared before it is cooked. Complete Step 1. Cover and refrigerate overnight or for up to 2 days. When you’re ready to cook, continue with Step 2.
Tips
To prepare chiles for Harissa: Remove the stems and combine with 1 cup (250 mL) boiling water in a small bowl. Ensure they are submerged and set aside for 30 minutes, until soft. Drain and coarsely chop.
To toast seeds for Harissa: Combine caraway, coriander and cumin seeds in a dry skillet over medium heat. Cook, stirring, until fragrant, about 3 minutes. Immediately transfer to a mortar or a spice grinder and grind.
Harissa
In a mini-chopper, combine 3 reconstituted red chile peppers (see Tips, above), 2 tsp (10 mL) each toasted caraway and coriander seeds, 1 tsp (5 mL) toasted cumin seeds (see Tips, above), 2 reconstituted sun-dried tomatoes, 4 cloves garlic, 1½ tbsp (22 mL) lemon juice, 1 tbsp (15 mL) sweet paprika and ½ tsp (2 mL) salt and process until combined. Add 3 tbsp (45 mL) extra virgin olive oil and process until smooth and blended. Store, covered, in the refrigerator for up to 1 month, covering the paste with a bit of olive oil every time you use it. Makes ⅓ cup (75 mL).
Mindful Morsels
A serving of this soup is an excellent source of the mineral potassium. Potassium works with sodium to help your body maintain a proper fluid balance, and although potassium is present in many foods, it is vulnerable to being depleted from the body. A diet high in refined foods is linked with potassium loss, as is the overconsumption of coffee. Prolonged diarrhea or the use of diuretics can also lead to potassium deficiencies, and boiling vegetables in large amounts of water causes the potassium to drain off.
Caldo Verde
This soup, which is Portuguese in origin, is usually made with white beans and kale. This version, which uses chickpeas and collard greens, is equally delicious and also lends itself to many adaptations. If you can’t find collards, use kale, and feel free to substitute white beans for the chickpeas. Serve this as the centerpiece of a soup-and-salad meal. Add crusty whole grain bread or ciabatta and a salad of grated carrots with a lemon juice and extra virgin olive oil vinaigrette.
MAKES 8 SERVINGS