Nut-Free Harira

Warm, hearty, and bursting with aromatic spices, this Nut-Free Harira is a comforting twist on the classic Moroccan soup. Perfect for those with nut allergies, this recipe combines tender red lentils, protein-packed chickpeas, and delicate vermicelli in a savory tomato-based broth. A fragrant medley of cinnamon, ginger, turmeric, coriander, and cumin creates layers of bold, earthy flavor, complemented by fresh parsley, cilantro, and a splash of bright lemon juice. Ideal for cozy evenings or meal prep, this one-pot vegan soup is both nourishing and easy to make, with just 20 minutes of prep time before a slow simmer infuses every bite with delicious depth. Serve it steaming hot and garnish to your heart's content for an irresistible meal that's sure to impress. Perfect keywords: nut-free harira recipe, Moroccan soup, vegan lentil soup, chickpea and vermicelli soup.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 2 tablespoons Olive oil
• 1 large Onion, finely chopped
• 2 Celery stalks, finely chopped
• 2 medium Carrots, peeled and diced
• 4 Garlic cloves, minced
• 1 teaspoon Ground cinnamon
• 1 teaspoon Ground ginger
• 1 teaspoon Ground turmeric
• 1 teaspoon Ground coriander
• 1 teaspoon Ground cumin
• 2 tablespoons Tomato paste
• 28 ounces Canned crushed tomatoes
• 8 cups Vegetable broth
• 0.75 cup Red lentils, rinsed
• 15 ounces Canned chickpeas, drained and rinsed
• 0.5 cup Dried vermicelli, broken into small pieces
• 0.5 cup Fresh cilantro, chopped
• 0.5 cup Fresh parsley, chopped
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 large Lemon, juiced

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion, celery, and diced carrots; sauté until the vegetables begin to soften, about 5-7 minutes.

Step 3

Stir in the minced garlic, ground cinnamon, ground ginger, ground turmeric, ground coriander, and ground cumin. Cook for another minute until fragrant.

Step 4

Mix in the tomato paste and cook for 2 minutes, stirring frequently.

Step 5

Add the crushed tomatoes and vegetable broth, stirring well to combine.

Step 6

Bring the mixture to a boil, then add the red lentils and chickpeas. Reduce the heat to medium-low, cover, and let simmer for 25 minutes.

Step 7

Add the broken vermicelli and let cook for another 10 minutes, until the pasta is tender.

Step 8

Stir in the chopped cilantro and parsley, along with the salt and black pepper.

Step 9

Simmer for an additional 5-10 minutes to allow the flavors to meld together.

Step 10

Stir in the lemon juice just before serving and adjust seasoning if necessary.

Step 11

Serve hot, garnished with additional parsley or cilantro if desired.

Nutrition Facts

Serving size	4199.7 grams (4199.7g)

Amount per serving	% Daily Value*
Calories	2449

Total Fat 60.60g	78%
Saturated Fat 9.50g	48%
Polyunsaturated Fat 8.40g
Cholesterol 0mg	0%
Sodium 9493mg	413%
Total Carbohydrate 410.00g	149%
Dietary Fiber 94.70g	338%
Total Sugars 103.90g
Protein 103.80g	208%

Vitamin D 0IU	0%
Calcium 1255mg	97%
Iron 47mg	260%
Potassium 10597mg	225%

*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.

Source of Calories

Fat: 21.0%

Protein: 16.0%

Carbs: 63.1%