Spicy Moroccan Soup

Prune It is a healthy eating campaign designed to educate consumers to understand the role that California Prunes can play in helping to help reduce the fat and sugar content across a wide range of recipes.  When blended into a puree, prunes offer a useful fat replacer in cooking by adding fat-like (but fat-free) characteristics that also work to enhance the flavours in both sweet and savoury dishes.  In addition, the naturally occurring sugars present in California Prunes can also be used to provide a natural replacement for some of the processed sugars that traditionally feature in sweet recipes.  And because of their high fibre content and ability to add bulk to dishes, California Prunes also have a role to play in reducing portion size without compromising on filling power or taste.

Makes: 4Prep Time: 5 minutesCook Time: 30 minutes


  • 1 tsp oil
  • 1 onion, diced
  • 1 tsp cumin
  • 1 tsp dried coriander
  • 1/2 tsp turmeric
  • 1/4tsp cinnamon
  • 1/2 tsp paprika
  • 2 cloves of garlic, peeled and finely chopped
  • 4 medium-sized carrots, peeled and diced
  • 140g dried red lentils
  • 100g California Prunes, roughly chopped
  • 400g canned chopped tomatoes
  • 600ml vegetable or chicken stock
  • juice of 1/2 lemon
  • 1 tbsp chopped coriander
  • 1 tbsp chopped parsley


  1. In a large saucepan, soften the onions in oil, covering with a lid to prevent them drying out.
  2. Add the spices and garlic and cook for a further minute.
  3. Add the carrot, lentil, California Prunes and stock. bring to the boil and simmer until the vegetables and lentils are soft (approximately 30 minutes).
  4. Stir through the coriander, parsley, and lemon juice, then taste, and season with salt and pepper as necessary. Can be served as a wholesome soup or blitz for a few minutes if you prefer a smooth soup.