Soy-Free Harira
Warm, aromatic, and completely soy-free, this Harira recipe is a delightful twist on the traditional Moroccan soup. Bursting with robust spices like turmeric, cinnamon, cumin, and ginger, it’s a comforting blend of tender red lentils, chickpeas, and fresh vegetables simmered to perfection in a rich tomato and vegetable broth. Brightened with a finishing touch of fresh herbs and a zesty splash of lemon juice, this hearty, plant-based recipe is perfect for cozy dinners or meal prep. Ready in just over an hour, it’s a filling and flavorful option for anyone seeking a gluten-free, high-fiber, and protein-packed dish. Serve with crusty bread or a simple side salad for a wholesome, nourishing meal.
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Recipe Information
Ingredients
- 3 tablespoons Olive oil
- 1 Small onion, finely chopped
- 4 Cloves garlic, minced
- 2 Celery stalks, diced
- 1 Carrot, peeled and diced
- 1 teaspoon Ground turmeric
- 0.5 teaspoon Ground cinnamon
- 0.5 teaspoon Ground ginger
- 1 teaspoon Ground cumin
- 28 ounces Canned tomatoes, crushed
- 4 cups Vegetable broth
- 1 cup Red lentils, rinsed
- 15 ounces Canned chickpeas, drained and rinsed
- 0.5 cup Fresh cilantro, chopped
- 0.5 cup Fresh parsley, chopped
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the garlic, celery, and carrot. Cook until the vegetables begin to soften, about 5 more minutes.
Add the ground turmeric, ground cinnamon, ground ginger, and ground cumin to the pot and stir well to combine, cooking for about 1 minute to let the flavors blend.
Pour in the crushed tomatoes and the vegetable broth. Stir to combine.
Add the rinsed red lentils and bring the soup to a boil. Reduce the heat and let it simmer, uncovered, for 20 minutes, or until the lentils are tender.
Add the drained chickpeas, and simmer for another 10 minutes.
Stir in the chopped cilantro and parsley, salt, and black pepper. Cook for another 5 minutes to allow the herbs to infuse into the soup.
Finally, stir in the lemon juice and adjust seasoning if necessary.
Serve hot, garnished with additional cilantro or parsley if desired.
Nutrition Facts
Calories |
1890 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.8 g | 83% | |
| Saturated Fat | 9.8 g | 49% | |
| Polyunsaturated Fat | 6.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8188 mg | 356% | |
| Total Carbohydrate | 275.4 g | 100% | |
| Dietary Fiber | 79.8 g | 285% | |
| Total Sugars | 77.3 g | ||
| Protein | 79.3 g | 159% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 965 mg | 74% | |
| Iron | 39.4 mg | 219% | |
| Potassium | 7093 mg | 151% | |
*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.
