Vegan Moroccan Harira Soup Recipe
Vegan Moroccan Harira Soup is a great healthy dish for a warm and tasty lunch or dinner.
Overview
- Prep time: 10 minutes
- Cook time: 45 minutes
- Total time: 55 minutes
- Serves: 4-6
Recipe Card
Ingredients
- 1½ tbsp coconut oil
- 1 large white onion, sliced
- 5 cloves garlic, minced
- 2 medium carrots, peeled and diced
- 3 stalks of celery, finely sliced
- 2 tsp ground cumin
- 1½ tsp ground cinnamon
- 2 tsp smoked paprika
- ½ tsp ground nutmeg
- ¼ tsp red chili powder (increase or reduce based on personal preference)
- ½ tsp grated fresh ginger
- ½ tsp saffron threads
- 2 tbsp tomato paste
- 4 large ripe tomatoes, roughly chopped
- 800 ml vegetable stock or water
- 1½ cup cooked chickpeas
- ½ cup green lentils, uncooked
- ½ cup quinoa, uncooked
- ⅓ cup each of fresh coriander and parsley, finely chopped
- Juice from half a lemon
- Sea salt and black pepper to taste
Instructions
- Start by sautéing the onion, carrots, and celery with the coconut oil in a heavy-bottomed pot with a lid. Add a pinch of sea salt and cook on low heat for 5-10 minutes until soft.
- Add in garlic, spices and tomato puree, then turn up the heat and cook for 3-5 ore minutes until fragrant.
- Add the tomatoes, stock, chickpeas, lentils, and quinoa and allow to simmer before turning down the heat and covering. Allow it to cook for 30-45 minutes, stirring occasionally and adding water as needed. The soup is done when vegetables are cooked through and lentils are tender.
- Remove from heat then taste to adjust seasonings before stirring in the fresh herbs and lemon juice. Serve piping hot.
Source: Dorcas Lwanga, Msc. RDN, LDN with White Oak Cancer Center
