Red Moroccan Harira

Warm your soul with a bowl of Red Moroccan Harira, a hearty and aromatic soup bursting with traditional North African flavors. This vibrant dish combines tender chickpeas, earthy lentils, and fragrant spices like cumin, turmeric, and cinnamon, all simmered in a rich tomato and vegetable broth. The addition of fresh cilantro, parsley, and a squeeze of lemon takes this comforting vegan recipe to the next level, offering a delightful balance of zesty, savory, and herbal notes. Ready in under an hour, this wholesome and comforting recipe is perfect for weeknight dinners or festive gatherings. Serve it with warm bread for a truly satisfying culinary experience.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 3 tablespoons Olive oil
• 1 medium, finely chopped Onion
• 2 finely chopped Celery stalks
• 3 minced Garlic cloves
• 1 teaspoon, freshly grated Ginger
• 0.5 teaspoons Ground cinnamon
• 1 teaspoons Ground turmeric
• 2 teaspoons Ground cumin
• 1 teaspoons Paprika
• 2 tablespoons Tomato paste
• 1 28-ounce can Crushed tomatoes
• 6 cups Vegetable broth
• 2 cups Cooked chickpeas
• 1 cup Cooked green or brown lentils
• 0.5 cups, uncooked Rice
• 0.25 cups, chopped Fresh cilantro
• 0.25 cups, chopped Fresh parsley
• 1 teaspoons, or to taste Salt
• 0.5 teaspoons, or to taste Black pepper
• 4 for serving Lemon wedges

Directions

Step 1

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

Step 2

Add the chopped onion and celery, and sauté for 5-7 minutes, or until softened and translucent.

Step 3

Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until fragrant.

Step 4

Sprinkle the cinnamon, turmeric, cumin, and paprika over the mixture, stirring well to coat the vegetables in the spices.

Step 5

Add the tomato paste, mixing it into the vegetables, and cook for 2 minutes to develop the flavors.

Step 6

Pour in the crushed tomatoes and vegetable broth, stirring to combine.

Step 7

Bring the soup to a simmer, then add the chickpeas, lentils, and rice.

Step 8

Reduce the heat to medium-low and let the soup simmer for 25-30 minutes, or until the rice is tender.

Step 9

Stir in the chopped cilantro and parsley, and season with salt and black pepper to taste.

Step 10

Ladle the soup into bowls and serve with lemon wedges on the side for squeezing over the top before eating.

Nutrition Facts

Serving size	3694.1 grams (3694.1g)

Amount per serving	% Daily Value*
Calories	2347

Total Fat 70.50g	90%
Saturated Fat 11.10g	55%
Polyunsaturated Fat 8.30g
Cholesterol 0mg	0%
Sodium 6435mg	280%
Total Carbohydrate 351.80g	128%
Dietary Fiber 91.80g	328%
Total Sugars 88.60g
Protein 100.20g	200%

Vitamin D 0IU	0%
Calcium 929mg	71%
Iron 41mg	229%
Potassium 8496mg	181%

*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: 26.0%

Protein: 16.4%

Carbs: 57.6%