Root vegetables like celery root, parsnips and carrots come together beautifully in this Moroccan inspired root vegetable Harira soup filled spices, chickpeas and lentils.
I love one pot meals. They’re easy, they’re quick to prepare and they’re usually large enough to last you several days.
And for me, the ultimate one pot meal, is soup. You can literally throw anything in and make it super hearty, filling and balanced. And it’s a great way to get your daily serving of veggies too!
I remember this little Middle Eastern restaurant we used to go to when I first moved here, that served this amazing vegetable and bean soup, called Harira soup.Bursting with flavor, hearty… just delicious. And it’s really funny because growing up, most of my friends were of Moroccan origin, and I got to taste a lot of their food, but I don’t remember ever having this soup.
The traditional “Harira” soup is typically made with some kind of meat product and doesn’t include many vegetables. So, of course, we decided to create our own vegan version, adding some extra veggies and a hint of heat, just to spice it up a little bit.
And loved it so much that it’s now one of my favorite “one pot meal soups”, ever.
Hope you enjoy it!
Vicky
Meatless Monday – Moroccan Style Vegetable Soup (“Harira”)
Prep Time: 15 mins- Cook Time: 55 mins
- Total Time: 1 hour 10 mins
- Yield: 18 cups 1x
- Category: soup
- Cuisine: Moroccan
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Root vegetables like celery root, parsnips and carrots come together beautifully in this Moroccan inspired root vegetable Harira soup filled spices, chickpeas and lentils.
Ingredients
- 2 tbsp extra virgin olive oil
- 2 cloves garlic, crushed
- 1 medium size bunch cilantro, thoroughly washed and chopped
- 2 large parsnips, diced
- 2 medium size turnips, diced
- 3 large carrots, sliced
- 8 cups water
- 1– 15oz can chickpeas, rinsed (we use Eden Organic)
- 1 cup dry lentils, rinsed ( we use Eden Organic)
- 1–28oz can crushed tomatoes
- 1–28oz can tomato puree
- 1/2 tbsp salt (or to taste)
- 1 tsp cumin
- 2 tsp turmeric
- 1/2 tsp black pepper
- Pinch of cayenne pepper (optional)
Instructions
- n a large soup pot, saute garlic and cilantro in olive oil for 4-5 minutes. Add diced parsnips, turnips and carrots and cook for another 3 minutes
- Add water, bring to a boil and add lentils. Reduce heat to low, cover and simmer for about 25 minutes, until the lentils are tender
- Add chickpeas, crushed tomatoes, tomato puree, salt, cumin, turmeric, pepper and cayenne pepper (if using)
- Bring to a quick boil, reduce heat and simmer, covered for another 15-20 minutes
Nutrition
- Serving Size: 1.5 cups
- Calories: 162
- Sugar: 6
- Sodium: 446
- Fat: 3.6
- Saturated Fat: .5
- Unsaturated Fat: 2.8
- Trans Fat: 0
- Carbohydrates: 28
- Fiber: 7
- Protein: 7
- Cholesterol: 0
Seagoat Carter says
Reblogged this on Seagoat Carter.
Seagoat Carter says
Reblogged this on Seagoat Carter and commented:
Can’t wait to make this
yassine says
my mom make a yaaaaaaaaaammy harira in marrakech, morocco
Vicky & Ruth says
It’s great! Let us know how her recipe is different than ours. We are curious to know!
Pam says
Sounds yummy. We have sprouted lentils at the farmers’ market, I would use those instead of dried lentils.
Joanna says
I just made it and it’s out of this world! Thank you for posting it. I made some modifications: I used lamb meat broth instead of water, doubled the garlic, and used fresh blended tomatoes (about 5 I think).Oh, and added a pinch of cinnamon. It’s funny how the recipe just popped on Facebook posted by naturalnews, it’s just what I needed… quick check of my fridge for the ingredients and the soup was ready in 3o min! I love middle-eastern cuisine and absolutely love your blog girls. Lovely logo!
Vicky & Ruth says
Thank you so much Joanna, we love the changes you made to the soup!
Philip Fuscielllo says
Looks delish. Making it tomorrow! Thanks!
Vicky & Ruth says
Great! Let us know how you like it!
Laurie says
no onions?
Jorge says
What’s the calorie count on this?
Vicky & Ruth says
We don’t have a calorie count for this recipe but you can easily calculate it on http://nutritiondata.self.com
HS says
I have made this soup so many times over the last couple of years. Absolutely love it!
★★★★★
Vicky & Ruth says
We are so happy to hear that!! We love hearing when people try and love our recipe! 🙂
Mehal says
Hey
Amazing one pot dish. I tried it tonight. A must try and practice for dinners. 10 on 10
Vicky & Ruth says
🙂
Kiera says
What size pot did you use to make this?
Vicky & Ruth says
You can use a 12 cup pot or larger. Let us know how you liked the soup.
Robin says
I have a head of cauliflower and its time to be eaten . Can I use that as well
Vicky & Ruth says
Absolutely! Enjoy!