Canada’s food guide

Moroccan stew (Harira)

The warm aromatic spices will bring the whole family running into the kitchen for dinner.

Prep Time: 15 minutes
Cook Time: 35 minutes
Servings: 6

  • 10 mL (2 tsp) canola oil
  • 1 medium onion, diced
  • 10 mL (2 tsp) ground cinnamon
  • 10 mL (2 tsp) ground cumin
  • 10 mL (2 tsp) ground coriander
  • A pinch of chili flakes (optional)
  • 2 cloves of garlic, minced
  • 1 large or 2 small sweet potatoes, peeled + chopped (1/2 inch pieces)
  • 375 mL (1 ½ cups) peas, frozen
  • 1 can (750 mL/28 oz) no salt added tomatoes, crushed
  • 750 mL (3 cups) no salt added vegetable broth
  • 1 can (540 mL/19 oz can) no salt added chickpeas, drained and rinsed
  1. In a saucepan, heat oil over medium heat and cook onion for 3 minutes or until softened. Add cinnamon, cumin, coriander, chili flakes (optional) and garlic and stir, cooking over low heat for about another 2 minutes.
  2. Add sweet potatoes, frozen peas and tomatoes and stir to coat vegetables in spices and oil.
  3. Add the vegetable broth. Bring to a boil, reduce heat and simmer until the sweet potatoes are tender (about 25 minutes).
  4. Stir in the chickpeas and simmer another 5 minutes or until the sweet potatoes are soft with a fork.


  • Serve with brown rice or quinoa for a tasty meal.
  • Want leftovers for lunches? Double the recipe and freeze for up to 2 weeks.
  • Feel free to add more of your favorite vegetables in this stew. Try carrots, bell peppers and kale.