Yield: 4
Vegan Harira (Moroccan Chickpea and Lentil Soup)
This vegan harira is a meat-free version of a traditional Moroccan chickpea and lentil soup. Get ready for a serious explosion of flavour from the toasted spices and harissa paste. Besides being delicious, harira is also easy to make using mostly pantry staples.
Prep Time
10 minutes
Cook Time
35 minutes
Total Time
45 minutes
Ingredients
- 2 tbsp olive oil
- 1 large onion, diced
- 1 medium carrot, diced
- 2 celery stalks, diced
- 4 cloves garlic, minced
- 1 tbsp cumin
- 1 tsp ground cinnamon
- 1/2 tsp ground ginger
- 1 tbsp harissa paste
- 1 x 400 g (14 oz) tin chickpeas, drained
- 200 g (7 oz) green lentils
- 1 x 400 g (14 oz) tin chopped tomatoes
- 1.25 litres (5 cups) vegetable stock
- 2 tbsp fresh parsley, roughly chopped
- 2 tbsp fresh coriander, roughly chopped (optional)
Instructions
- Heat the olive oil in a large stock pot or Dutch oven and saute the onion, carrot, and celery for 5 minutes over medium heat. Add the garlic and continue to cook for 30 seconds until fragrant.
- Stir in the cumin, ground cinnamon and ground ginger and continue to cook for a minute to release the flavours. Next, stir in the harisa paste, then add the chickpeas, lentils, chopped tomatoes and stock.
- Bring to a boil, then lower the heat and simmer for 30 minutes or until the lentis are tender. Stir in the fresh parsley and coriander if using and simmer for another 2-3 minute. Season to taste and serve with lemon wedges.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 363Total Fat: 11gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 979mgCarbohydrates: 53gFiber: 15gSugar: 12gProtein: 16g
Nutritional information is an estimate provided by an online nutrition calculator.