Meatless Harira a Moroccan Soup
Experience the vibrant flavors of Morocco with Meatless Harira, a hearty and aromatic soup that’s perfect for a comforting meal. Packed with wholesome ingredients like lentils, chickpeas, and a medley of warming spices—cumin, coriander, and cinnamon—this vegetarian spin on a traditional Moroccan favorite is as nourishing as it is delicious. Fresh herbs like cilantro and parsley add bursts of freshness, while tender vermicelli noodles bring a satisfying texture. Simmered in a rich tomato and vegetable broth, this one-pot dish is easy to prepare and sure to impress. Serve with a squeeze of lemon for a zesty finishing touch, and enjoy this flavorful soup that’s naturally meatless, high in protein, and brimming with authentic Moroccan charm. Perfect for weeknight dinners or meal prep, it’s a gluten-friendly and vegan-friendly recipe the whole family will love!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 large Onion, finely chopped
- 2 stalks Celery, chopped
- 1 large Carrot, diced
- 4 cloves Garlic cloves, minced
- 2 teaspoons Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground cinnamon
- 1 teaspoon Ground turmeric
- 1 teaspoon Paprika
- 14 ounces Canned crushed tomatoes
- 6 cups Vegetable broth
- 1.5 cups Cooked or canned chickpeas, drained and rinsed
- 1 cup Dry lentils (green or brown), rinsed
- 0.5 cup Vermicelli noodles, broken into small pieces
- 0.5 cup Fresh cilantro, chopped
- 0.5 cup Fresh parsley, chopped
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 lemon Lemon wedges (for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, celery, and carrot. Sauté for 5–7 minutes until the vegetables soften.
Stir in the minced garlic, ground cumin, ground coriander, ground cinnamon, ground turmeric, and paprika. Cook for 1 minute until the spices are fragrant.
Add the crushed tomatoes and cook for 2–3 minutes, allowing the tomatoes to slightly reduce.
Pour in the vegetable broth and bring the mixture to a boil.
Stir in the lentils and chickpeas. Reduce the heat to low, cover the pot, and simmer for 25–30 minutes until the lentils are tender.
Add the vermicelli noodles and simmer for an additional 7–10 minutes until they are cooked through.
Stir in the fresh cilantro and parsley, then season the soup with salt and black pepper to taste.
Remove the pot from heat and let the soup sit for a few minutes to allow the flavors to meld together.
Serve hot with lemon wedges on the side for a bright and tangy garnish.
Nutrition Facts
Calories |
2827 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.9 g | 74% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 6.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6946 mg | 302% | |
| Total Carbohydrate | 480.7 g | 175% | |
| Dietary Fiber | 95.4 g | 341% | |
| Total Sugars | 78.6 g | ||
| Protein | 132.6 g | 265% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1173 mg | 90% | |
| Iron | 51.6 mg | 287% | |
| Potassium | 8839 mg | 188% | |
*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.
