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Spicy Moroccan Kale and Rice Soup

Karen S. Burns-Booth
This Spicy Moroccan-Style Soup is low in calorise and fat but high on flavour. Packed with vegetables, it's perfect for a light lunch that will leave you satisfied.
4 from 3 votes
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Course Soup
Cuisine British
Servings 4
Calories 163 kcal


  • 300 ml vegetable stock
  • 1 onion diced
  • 4 garlic cloves inced
  • 2 carrots peeled and sliced
  • 2 teaspoons ras el hanout spice mixture
  • 1/2 teaspoon cayenne pepper
  • 400 g can chopped tomatoes
  • 100 g long-grain rice
  • 250 g kale, washed de-stemmed and shredded
  • salt and black pepper
  • crusty bread or flatbread for serving


  • Put a tablespoon of the stock in a large saucepan and saute the onion, garlic and carrots for 10 minutes until softened, stirring frequently.
  • Add the spices, tomatoes, remaining vegetable stock and rice; cover and simmer for 15-10 minutes over a low heat, until the rice is cooked.
  • Season to taste with salt and pepper, add the kale and simmer for another 5-10 minutes until the kale is cooked.
  • Serve immediately with crusty bread or warm flatbread.


Free from dairy, gluten and wheat, if served without bread. 


Calories: 163kcalCarbohydrates: 35gProtein: 5gSodium: 477mgPotassium: 512mgFiber: 5gSugar: 6gVitamin A: 8630IUVitamin C: 36.1mgCalcium: 221mgIron: 2mg