Red Moroccan Harira
Warm your soul with a bowl of Red Moroccan Harira, a hearty and aromatic soup bursting with traditional North African flavors. This vibrant dish combines tender chickpeas, earthy lentils, and fragrant spices like cumin, turmeric, and cinnamon, all simmered in a rich tomato and vegetable broth. The addition of fresh cilantro, parsley, and a squeeze of lemon takes this comforting vegan recipe to the next level, offering a delightful balance of zesty, savory, and herbal notes. Ready in under an hour, this wholesome and comforting recipe is perfect for weeknight dinners or festive gatherings. Serve it with warm bread for a truly satisfying culinary experience.
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Recipe Information
Ingredients
- 3 tablespoons Olive oil
- 1 medium, finely chopped Onion
- 2 finely chopped Celery stalks
- 3 minced Garlic cloves
- 1 teaspoon, freshly grated Ginger
- 0.5 teaspoons Ground cinnamon
- 1 teaspoons Ground turmeric
- 2 teaspoons Ground cumin
- 1 teaspoons Paprika
- 2 tablespoons Tomato paste
- 1 28-ounce can Crushed tomatoes
- 6 cups Vegetable broth
- 2 cups Cooked chickpeas
- 1 cup Cooked green or brown lentils
- 0.5 cups, uncooked Rice
- 0.25 cups, chopped Fresh cilantro
- 0.25 cups, chopped Fresh parsley
- 1 teaspoons, or to taste Salt
- 0.5 teaspoons, or to taste Black pepper
- 4 for serving Lemon wedges
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and celery, and sauté for 5-7 minutes, or until softened and translucent.
Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until fragrant.
Sprinkle the cinnamon, turmeric, cumin, and paprika over the mixture, stirring well to coat the vegetables in the spices.
Add the tomato paste, mixing it into the vegetables, and cook for 2 minutes to develop the flavors.
Pour in the crushed tomatoes and vegetable broth, stirring to combine.
Bring the soup to a simmer, then add the chickpeas, lentils, and rice.
Reduce the heat to medium-low and let the soup simmer for 25-30 minutes, or until the rice is tender.
Stir in the chopped cilantro and parsley, and season with salt and black pepper to taste.
Ladle the soup into bowls and serve with lemon wedges on the side for squeezing over the top before eating.
Nutrition Facts
Calories |
399 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.4 g | 15% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 916 mg | 40% | |
| Total Carbohydrate | 62.3 g | 23% | |
| Dietary Fiber | 15.4 g | 55% | |
| Total Sugars | 16.0 g | ||
| Protein | 17.7 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 129 mg | 10% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 1380 mg | 29% | |
*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.
