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Simplified International Flavours

tomato and peanut soup with dill (oil free)

A spicy middle eastern recipe of soup flavoured with dill and harissa.


  • 6 medium sized tomatoes, diced (about 500g)
  • 1 carrot, diced (about 60g)
  • 1 cup water
  • 1 teaspoon salt
  • ½ teaspoon brown sugar
  • ½ cup freshly roasted peanuts
  • ½ teaspoon harissa
  • 3 tablespoons fresh dill, finely chopped
A quick and easy recipe for a spicy, oil free soup with African flavours.
A spicy middle eastern recipe of soup flavoured with dill and harissa.


  • 1. Combine tomatoes, carrots, water, salt and sugar in a six inch saucepan. Bring to boil on high heat uncovered. (If your tomatoes are adequately sweet, you can skip the sugar.)
  • 2. Lower heat to medium and allow vegetables to cook until carrots are soft, about 15-20 minutes.
  • 3. Cool soup and blend in a mixie or food processor until smooth.
  • 4. In the meantime, grind peanuts until powdered. Don’t overgrind, or you will end up with peanut butter!
  • 5. Pour vegetable mixture back into saucepan. Add harissa and peanuts. As harissa is spicy, start with half a teaspoon and adjust for taste.
  • 6. Reheat mixture on medium heat and allow to cook for 3-4 minutes.
  • 7. Adjust salt and seasonings. Add a few tablespoons of water if soup is too thick.
  • 8. Add 2 tablespoons of dill to soup, and mix.
  • 9. Garnish with remaining dill and serve hot.

    Serves: 4
    Ingredients: 7

Critical Ingredients

Tomatoes and peanuts are critical - youcan use another starchy vegetable like beets if you dont have carrots at hand! If you don’t have harissa, you can substitute a ½ teaspoon of cumin and a ½ teaspoon of red chili powder. Dill is not essential, but gives an interesting flavour to the soup. Cilantro or fresh coriander would work as well in the soup as well. If you are on a fat-free diet, you can omit the peanuts and still get great flavour.

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Anuja Kohli Mariwala

An engineer, home cook, Pilates instructor, Education Consultant and mother of four.

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