Spicy Tomato Soup with Harissa and Farro Recipe


Nutrition

Cal/Serving: 277
Daily Value: 14%
Servings: 6

Balanced, High-Fiber
Vegan, Vegetarian, Dairy-Free, Egg-Free, Milk-Free, Peanut-Free, Tree-Nut-Free, Soy-Free, Fish-Free, Shellfish-Free, Alcohol-Free
Fat11g17%
Saturated2g8%
Carbs42g14%
Fiber9g36%
Sugars12g0%
Protein9g17%
Sodium208mg9%
Calcium128mg13%
Magnesium97mg24%
Potassium851mg24%
Iron5mg29%
Zinc2mg12%
Phosphorus217mg31%
Vitamin A3562IU71%
Vitamin C56mg93%
Thiamin (B1)0mg18%
Riboflavin (B2)0mg11%
Niacin (B3)5mg23%
Vitamin B61mg26%
Folic Acid (B9)69µg17%
Vitamin B120µg0%
Vitamin D0µg0%
Vitamin E4mg21%
Vitamin K80µg100%
Fatty acids, total monounsaturated7g0%
Fatty acids, total polyunsaturated2g0%
Have a question about the nutrition data? Let us know.

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Spicy Tomato Soup with Harissa and Farro
Will Budiaman

Harissa is a spicy Tunisian chile paste often used in North African cooking. Here, a milder version spices up a tomato soup made with fresh vegetable stock, and a good amount of farro is thrown in for good measure, making this a light, nutritious meal. If you don't have access to farro, pearled barley would make a decent substitute.

See all farro recipes.

3.18881
Ratings286

INGREDIENTS

For the vegetable stock :

  • 1 tablespoon olive oil
  • 1 cup finely diced white or yellow onion
  • 1/2 cup finely diced carrot
  • 1/2 cup finely diced celery
  • 1/2 cup finely diced mushroom
  • 1 leek, white part only, halved and sliced thinly
  • 3 cloves garlic, chopped
  • 1 quart water
  • 10 black peppercorns
  • 1 dried bay leaf
  • 10 sprigs flat-leaf parsley
  • 5 sprigs thyme

For the harissa :

  • 1 red bell pepper
  • 3 tablespoons olive oil
  • 1 tablespoon fennel seeds
  • 1 tablespoon cumin seeds
  • 2 teaspoons crushed red pepper flakes
  • 1 white or yellow onion, sliced thinly
  • 3 cloves garlic, chopped
  • 1 cup chopped tomatoes*
  • 1 teaspoon cayenne
  • Sea salt and freshly ground black pepper, to taste

For the soup :

  • 1 cup farro
  • One 28-ounce can fire-roasted crushed tomatoes
  • Sea salt and freshly ground black pepper, to taste
  • 1 tablespoon chopped flat-leaf parsley, for garnish

DIRECTIONS

For the vegetable stock :

In a 4-quart pot, heat the oil over medium-low heat. Add the onion, carrot, celery, mushroom, leek, and garlic and cook until softened, stirring occasionally, about 10 minutes. Add the water and remaining ingredients, increase the heat to high, and bring to a simmer.

Once it reaches a simmer, reduce the heat to medium and cook until reduced by ½, about 30 minutes. Drain and discard the solids.

For the harissa :

Roast the bell pepper directly over a medium gas flame until charred all over, about 2-3 minutes per side. Set aside to cool.

Heat the oil in a sauté pan over medium heat. Add the fennel seeds, cumin seeds, and red pepper flakes and toast for about 15 seconds. Add the onion and cook until golden, stirring occasionally, about 5 minutes. Meanwhile, peel and chop the bell pepper.

Add the bell pepper and cook for 3 minutes, stirring occasionally. Then, add the garlic, tomatoes, and cayenne and cook for 2 minutes. Remove from the heat and transfer to the bowl of a food processor. Carefully blend until smooth. Set aside.

For the soup :

Soak the farro in a bowl of cold water for about 25 minutes. Drain and transfer to a pot. Cover with cold water and bring to a boil over high heat. Cook until tender, about 25 minutes. Drain and set aside.

Combine the vegetable stock, harissa, and crushed tomatoes in a pot. Heat through on high heat for about 5 minutes and stir in the farro. Season with additional salt and pepper, to taste. Serve hot garnished with parsley.

Recipe Details

Servings: 6
Cuisine: Mediterranean
Special Designations: Vegan, Vegetarian, Healthy

Notes and Substitutions:

*Note: For a slightly hotter harissa, omit the fresh tomatoes.



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1 Comments

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I already have harissa. Can you tell me how much harissa your recipe makes, so I can do it and just add the proper amount of harissa I have? thanks.

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