Dairy-Free Harira
Warm your soul with a bowl of Dairy-Free Harira, a vibrant and nourishing take on the traditional Moroccan soup. Packed with aromatic spices like cumin, cinnamon, turmeric, and ginger, this hearty recipe is a symphony of bold flavors. Brimming with green lentils, chickpeas, and fresh herbs like parsley and cilantro, it's a protein-packed, plant-based meal that’s as comforting as it is wholesome. A splash of lemon juice adds a bright, zesty touch to complement the rich vegetable broth, while sautéed onions, celery, and carrots create a flavorful base. This one-pot wonder is completely dairy-free, gluten-free, and incredibly satisfying—perfect for a cozy dinner or meal prep. Serve it with crusty bread or a side of rice for a complete, warming experience. Whether you're a fan of global cuisine or seeking an easy, healthy soup, this Dairy-Free Harira is a must-try!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large, chopped onion
- 2 chopped celery stalks
- 2 peeled and chopped carrots
- 4 minced garlic cloves
- 1 tablespoon, minced fresh ginger
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground cinnamon
- 1 teaspoon ground turmeric
- 0.5 teaspoon cayenne pepper
- 28 ounces canned tomatoes
- 6 cups vegetable broth
- 1 cup green lentils
- 15 ounces canned chickpeas
- 2 bay leaves
- 0.5 cup, chopped fresh cilantro
- 0.5 cup, chopped fresh parsley
- 1 juice lemon
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, celery, and carrots and cook until the onions are soft and translucent, about 5-7 minutes.
Stir in the minced garlic and ginger and cook for another 1-2 minutes, until fragrant.
Add the cumin, coriander, cinnamon, turmeric, and cayenne pepper. Stir to coat the vegetables with the spices.
Pour in the canned tomatoes with juice and break them up with a spoon.
Add the vegetable broth, lentils, chickpeas (with their liquid), and bay leaves. Stir to combine.
Bring the soup to a boil, then reduce the heat to low and let it simmer, uncovered, for about 45 minutes, or until the lentils are tender.
Stir in the chopped cilantro, parsley, and lemon juice. Season with salt and black pepper to taste.
Remove the bay leaves before serving. Serve hot with fresh bread or rice on the side, if desired.
Nutrition Facts
Calories |
2089 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.6 g | 96% | |
| Saturated Fat | 13.4 g | 67% | |
| Polyunsaturated Fat | 11.3 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 7779 mg | 338% | |
| Total Carbohydrate | 285.5 g | 104% | |
| Dietary Fiber | 84.5 g | 302% | |
| Total Sugars | 79.0 g | ||
| Protein | 84.3 g | 169% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 922 mg | 71% | |
| Iron | 36.5 mg | 203% | |
| Potassium | 7023 mg | 149% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
