Nut-Free Harira
Warm your soul with this delightful Nut-Free Harira, a hearty and aromatic Moroccan-inspired soup that’s perfect for a comforting family meal. Packed with vibrant flavors from a blend of warming spices like cinnamon, turmeric, and cumin, this nut-free version retains all the traditional charm without allergens. Tender red lentils, protein-rich chickpeas, and delicate vermicelli swim in a flavorful tomato and vegetable broth, enhanced by fresh cilantro, parsley, and a zesty squeeze of lemon. Ready in just over an hour, this one-pot wonder is both easy to prepare and incredibly satisfying, making it ideal for cozy weeknight dinners or a light lunch. Discover a delicious way to enjoy harira without compromise!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 large Onion, finely chopped
- 2 Celery stalks, finely chopped
- 2 medium Carrots, peeled and diced
- 4 Garlic cloves, minced
- 1 teaspoon Ground cinnamon
- 1 teaspoon Ground ginger
- 1 teaspoon Ground turmeric
- 1 teaspoon Ground coriander
- 1 teaspoon Ground cumin
- 2 tablespoons Tomato paste
- 28 ounces Canned crushed tomatoes
- 8 cups Vegetable broth
- 0.75 cup Red lentils, rinsed
- 15 ounces Canned chickpeas, drained and rinsed
- 0.5 cup Dried vermicelli, 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 large Lemon, juiced
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, celery, and diced carrots; sauté until the vegetables begin to soften, about 5-7 minutes.
Stir in the minced garlic, ground cinnamon, ground ginger, ground turmeric, ground coriander, and ground cumin. Cook for another minute until fragrant.
Mix in the tomato paste and cook for 2 minutes, stirring frequently.
Add the crushed tomatoes and vegetable broth, stirring well to combine.
Bring the mixture to a boil, then add the red lentils and chickpeas. Reduce the heat to medium-low, cover, and let simmer for 25 minutes.
Add the broken vermicelli and let cook for another 10 minutes, until the pasta is tender.
Stir in the chopped cilantro and parsley, along with the salt and black pepper.
Simmer for an additional 5-10 minutes to allow the flavors to meld together.
Stir in the lemon juice just before serving and adjust seasoning if necessary.
Serve hot, garnished with additional parsley or cilantro if desired.
Nutrition Facts
Calories |
2449 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.6 g | 78% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 8.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9492 mg | 413% | |
| Total Carbohydrate | 410.0 g | 149% | |
| Dietary Fiber | 94.7 g | 338% | |
| Total Sugars | 103.9 g | ||
| Protein | 103.8 g | 208% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1255 mg | 97% | |
| Iron | 46.8 mg | 260% | |
| Potassium | 10597 mg | 225% | |
*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.
