Vegan Harira
Experience the comforting, aromatic flavors of traditional Moroccan cuisine with this Vegan Harira recipe—a plant-based take on the beloved North African soup. Bursting with wholesome ingredients like protein-packed lentils, hearty chickpeas, and a medley of fresh vegetables, this nutrient-rich dish is simmered in a fragrant blend of cumin, turmeric, cinnamon, and ginger for a warming, spice-laden broth. Accented with fresh cilantro and parsley for an herby finish and served with a squeeze of lemon for a zesty kick, this recipe is as nourishing as it is flavorful. Ready in just over an hour, this deeply satisfying one-pot meal makes for a perfect weeknight dinner or a comforting make-ahead option. Whether you're seeking vegan recipes, Moroccan flavors, or healthy soups, this Vegan Harira is sure to become a favorite!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 medium celery stalks, finely chopped
- 2 medium carrots, peeled and diced
- 3 cloves garlic, minced
- 2 teaspoons ground cumin
- 1 teaspoon ground ginger
- 0.5 teaspoon ground cinnamon
- 1 teaspoon ground turmeric
- 1 14-ounce can canned crushed tomatoes
- 6 cups vegetable broth
- 1 15-ounce can cooked chickpeas (canned, drained)
- 0.75 cup lentils, rinsed
- 0.5 cup fresh cilantro, chopped
- 0.5 cup fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 large lemon, for serving
Instructions
In a large pot, heat the olive oil over medium heat.
Add the chopped onion, celery, and carrots. Sauté for 5-7 minutes until the vegetables are soft and the onion is translucent.
Stir in the minced garlic, ground cumin, ground ginger, ground cinnamon, and ground turmeric. Cook for another 1-2 minutes, until the spices are fragrant.
Add the crushed tomatoes and vegetable broth to the pot, stirring well to combine.
Stir in the chickpeas and lentils.
Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 30-40 minutes, or until the lentils are tender.
Stir in the chopped cilantro and parsley, and season with salt and black pepper to taste.
Simmer for an additional 5 minutes to allow the flavors to meld together.
Serve hot, with wedges of lemon on the side for squeezing over the top.
Nutrition Facts
Calories |
254 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 742 mg | 32% | |
| Total Carbohydrate | 38.4 g | 14% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 9.8 g | ||
| Protein | 11.2 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 124 mg | 10% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 1008 mg | 21% | |
*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.
