Vegetarian Harira
Warm your soul with this hearty and aromatic Vegetarian Harira, a plant-based twist on the traditional Moroccan soup. Packed with protein-rich red lentils and chickpeas, this vibrant dish features a medley of warming spices like cumin, cinnamon, and turmeric, perfectly balanced with the brightness of fresh lemon juice and cilantro. Tender vermicelli noodles and a rich vegetable broth make this a satisfying one-pot meal. Perfect for cozy dinners or meal prep, this flavorful soup is both nourishing and delicious, ready in just over an hour. Serve it hot and enjoy the comforting taste of North African cuisine in the comfort of your home.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 1 large carrot, diced
- 1 celery stalk, diced
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon ground coriander
- 0.5 teaspoon ground ginger
- 0.5 teaspoon ground turmeric
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon cayenne pepper
- 400 grams canned crushed tomatoes
- 1.5 liters vegetable broth
- 0.5 cup red lentils, rinsed
- 400 grams canned chickpeas, drained and rinsed
- 50 grams vermicelli noodles, broken into small pieces
- 1 lemon, juiced
- 0.25 cup fresh cilantro, chopped
- 1 teaspoon salt
Instructions
Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrot, and celery, and sauté for about 5 minutes until the vegetables start to soften.
Stir in the minced garlic, cumin, cinnamon, coriander, ginger, turmeric, black pepper, and cayenne. Cook for an additional 2 minutes until the spices are fragrant.
Add the crushed tomatoes and vegetable broth to the pot, bringing the mixture to a simmer.
Add the red lentils and cook for about 15 minutes, stirring occasionally, until the lentils soften.
Stir in the chickpeas and vermicelli noodles, then simmer for another 10-12 minutes until the noodles are cooked through.
Add the lemon juice, fresh cilantro, and salt. Stir well to combine all the flavors.
Simmer for a final 5 minutes, allowing the Harira to thicken slightly. Adjust salt and seasoning if desired.
Serve hot, garnished with additional cilantro if preferred.
Nutrition Facts
Calories |
1722 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.7 g | 29% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6840 mg | 297% | |
| Total Carbohydrate | 311.1 g | 113% | |
| Dietary Fiber | 63.7 g | 228% | |
| Total Sugars | 59.3 g | ||
| Protein | 80.9 g | 162% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 598 mg | 46% | |
| Iron | 26.6 mg | 148% | |
| Potassium | 5820 mg | 124% | |
*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.
