Harira Végétalienne

Harira Végétalienne is a fragrant Moroccan soup that combines an array of vegetables, legumes, and aromatic spices, creating a hearty and comforting dish. This dairy-free version retains the traditional flavors while being entirely plant-based, making it perfect for vegans and anyone seeking a nutritious meal.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, chopped
• Celery - 1 stalk, diced
• Carrot - 1 medium, diced
• Garlic - 3 cloves, minced
• Tomato - 2 medium, chopped
• Red lentils - 100 grams
• Chickpeas - 100 grams, cooked
• Vegetable broth - 1 liter
• Cilantro - 1/2 cup, chopped
• Parsley - 1/2 cup, chopped
• Cinnamon - 1/2 teaspoon
• Ginger - 1 teaspoon, ground
• Turmeric - 1 teaspoon
• Cumin - 1 teaspoon
• Salt - 1 teaspoon (to taste)
• Black pepper - 1/2 teaspoon
• Lemon - 1, juiced

Steps

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion, celery, and carrot, and sauté for about 5 minutes until the vegetables are soft.
2. Stir in the minced garlic and cook for an additional 1 minute until fragrant.
3. Add the chopped tomatoes and cook for about 3-4 minutes, allowing them to break down.
4. Stir in the red lentils, cooked chickpeas, vegetable broth, and all the spices (cinnamon, ginger, turmeric, cumin, salt, and pepper).
5. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 25-30 minutes, or until the lentils are tender.
6. Once cooked, stir in the chopped cilantro and parsley, and adjust seasoning if necessary.
7. Remove from heat, squeeze in the lemon juice, and serve warm.

Nutrition

• Calories: 330
• Protein: 15 g
• Carbs: 56 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils and chickpeas.
• High in dietary fiber, promoting digestive health.

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