Description
Root vegetables, spices, chickpeas and lentils come together beautifully in this Moroccan inspired Harira soup, a nutritious and filling and one pot meal. Vegan and gluten free.
Ingredients
Scale
- 2 tbsp extra virgin olive oil
- 2 cloves garlic, crushed
- 1 medium-size bunch cilantro, thoroughly washed and chopped (about 1/2 cup, chopped)
- 2 large parsnips, diced (about 2 cups, diced)
- 1 medium celery root, diced (about 2 cups, diced), you can sub for regular celery, 2 turnips or one medium rutabaga
- 3 large carrots, sliced (about 2 cups, diced
- 8 cups water
- 1- 15oz can chickpeas, rinsed and drained
- 1 cup dry green, brown or red lentils, rinsed
- 1-28oz can crushed tomatoes
- 1-28oz can tomato puree
- 1/2 tbsp salt (or to taste)
- 2 tsp cumin
- 2 tsp turmeric
- 1/2 tsp coriander
- 1/2 tsp black pepper (or to taste)
- Pinch of cayenne pepper (optional)
Instructions
- Heat the olive oil in a large soup pot. Add the garlic and cilantro and saute for 4-5 minutes, stirring often. Add the diced parsnips, celery root and carrots, and cook for another 3 minutes
- Add the water, bring to a boil and add the lentils, chickpeas and salt. Reduce the heat to low, cover and simmer for about 25 minutes, until the lentils and vegetables are tender
- Add the crushed tomatoes, tomato puree, cumin, turmeric, coriander, black pepper and cayenne pepper (if using). Bring to a quick boil, reduce heat and simmer, covered for another 15-20 minutes
- Prep Time: 15 mins
- Cook Time: 55 mins
- Category: soup
- Method: stovetop
- Cuisine: Moroccan
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