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Meatless Monday – Moroccan Style Vegetable Soup (“Harira”)


  • Author: https://mayihavethatrecipe.com
  • Prep Time: 15 mins
  • Cook Time: 55 mins
  • Total Time: 1 hour 10 mins
  • Yield: 18 cups 1x
  • Category: soup
  • Cuisine: Moroccan

Description

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
  • 115oz can chickpeas, rinsed (we use Eden Organic)
  • 1 cup dry lentils, rinsed ( we use Eden Organic)
  • 128oz can crushed tomatoes
  • 128oz 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

  1. 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
  2. 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
  3. Add chickpeas, crushed tomatoes, tomato puree, salt, cumin, turmeric, pepper and cayenne pepper (if using)
  4. 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
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