Vegetarian harira soup
A perfectly balanced meal
Harira is a north African, very rich and nourishing soup, often being given to women after birth to strengthen them. It is made with lots of vegetables, pulses, spices and herbs. This recipe is the vegetarian version. It’s a perfectly balanced lunch meal, packed with plant proteins, complex carbohydrates, minerals and phytonutrients.
60 min
8 persons
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Ingredients
2 tbsp mild olive oil
1 large onion, finely diced
1 leek, white part and a little from the green, finely sliced
3 cloves of garlic, finely chopped
2 celery stalks, sliced
4 large carrots, peeled, top and tailed, sliced
1 red pepper, cleaned and diced
3 very ripe tomatoes, diced
1 cup mixed lentils, soaked in water for a few hours or over night and drained
1 jar/can of chickpeas, or freshly cooked, about 250 gr.
Salt and pepper to taste
Spices: 1 tsp paprika, 1 tsp cumin, 1/2 tsp coriander, 1/2 tsp turmeric, 1/4 tsp cinnamon
1 1/2 litre vegetable broth (use organic bouillon powder)
1 1/2 cups tomato passata
A large handful of fresh coriander leaves, chopped
Some chilli flakes to sprinkle, optional
Virgin olive oil to drizzle
1 large onion, finely diced
1 leek, white part and a little from the green, finely sliced
3 cloves of garlic, finely chopped
2 celery stalks, sliced
4 large carrots, peeled, top and tailed, sliced
1 red pepper, cleaned and diced
3 very ripe tomatoes, diced
1 cup mixed lentils, soaked in water for a few hours or over night and drained
1 jar/can of chickpeas, or freshly cooked, about 250 gr.
Salt and pepper to taste
Spices: 1 tsp paprika, 1 tsp cumin, 1/2 tsp coriander, 1/2 tsp turmeric, 1/4 tsp cinnamon
1 1/2 litre vegetable broth (use organic bouillon powder)
1 1/2 cups tomato passata
A large handful of fresh coriander leaves, chopped
Some chilli flakes to sprinkle, optional
Virgin olive oil to drizzle
Preparation
- Heat the mild olive oil in a heavy, large soup pan. Add the onion and cook for 5-6 minutes until the onion is just beginning to brown. Add the leek and garlic and keep cooking and stirring for another 5 minutes.
- Add the rest of the vegetables, sprinkle some salt and pepper and cook while stirring from time to time for 5 minutes.
- Add the lentils, chickpeas and spices and give is a good stir. Add broth and tomato passata. Stir well, scraping the bottom of the pan with a wooden spoon. Bring to a boil. Lower the heat to a gentle simmer, cover and let it cook for 20 to 30 minutes until the lentils are soft. Taste and adjust seasoning if needed.
- Divide into soup bowls, add plenty of fresh coriander leaves, a sprinkle of chilli flakes (optional) and a good drizzle of virgin olive oil.
This soup will keep in the fridge for 3-4 days and also freezes well.
Hi! My name is Galit Hahn, certified nutritionist an one of the nutrition experts of Renewmyday.
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