Sugar-Free Harira
Indulge in the comforting warmth of Sugar-Free Harira, a fragrant Moroccan-inspired soup packed with wholesome ingredients and vibrant spices. This healthier twist on the traditional Harira features a medley of finely chopped vegetables, protein-rich red lentils and chickpeas, and delicately spiced aromatics like cinnamon, cumin, ginger, and turmeric. Unlike typical sweetened variations, this recipe achieves depth of flavor without added sugar, making it perfect for those seeking a more nutritious option. Simmered to perfection with vermicelli pasta, fresh cilantro, parsley, and a tangy hint of lemon juice, every bowl is a hearty, satisfying meal that will transport your taste buds to northern Africa. Ready in just over an hour, Sugar-Free Harira is ideal for family dinners or meal prep and pairs beautifully with warm flatbread for an authentic dining experience.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 2 Celery stalks, diced
- 1 medium Carrot, diced
- 4 Garlic cloves, minced
- 1 teaspoon Ground cinnamon
- 1 teaspoon Ground ginger
- 2 teaspoons Ground cumin
- 1 teaspoon Ground turmeric
- 1 teaspoon Ground coriander
- 0.5 teaspoon Cayenne pepper
- 2 tablespoons Tomato paste
- 400 grams Canned tomatoes, crushed
- 1.5 liters Chicken or vegetable broth
- 100 grams Red lentils, rinsed
- 200 grams Chickpeas, cooked
- 50 grams Vermicelli pasta
- 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, diced celery, and diced carrot to the pot. Sauté for about 5 minutes or until the vegetables are soft.
Stir in the minced garlic and cook for another minute until fragrant.
Add the ground cinnamon, ginger, cumin, turmeric, coriander, and cayenne pepper. Stir well to coat the vegetables with the spices.
Stir in the tomato paste and crushed tomatoes. Cook for 3-4 minutes, stirring occasionally.
Pour in the chicken or vegetable broth and bring the mixture to a simmer.
Add the rinsed red lentils to the pot. Lower the heat and let it simmer for approximately 20 minutes until the lentils are tender.
Stir in the cooked chickpeas and vermicelli pasta. Simmer for another 10-15 minutes or until the pasta is cooked.
Add the chopped cilantro and parsley, reserving a little for garnish. Stir in the salt, black pepper, and lemon juice.
Let the soup simmer for an additional 5 minutes to allow the flavors to meld together.
Serve hot, garnished with the reserved herbs. Enjoy your delicious sugar-free Harira!
Nutrition Facts
Calories |
1336 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.3 g | 56% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9076 mg | 395% | |
| Total Carbohydrate | 198.4 g | 72% | |
| Dietary Fiber | 51.8 g | 185% | |
| Total Sugars | 49.4 g | ||
| Protein | 59.3 g | 119% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 832 mg | 64% | |
| Iron | 31.4 mg | 174% | |
| Potassium | 4753 mg | 101% | |
*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.
