Dairy-Free Harira

Warm, hearty, and bursting with vibrant spices, this Dairy-Free Harira is a delicious plant-based twist on the traditional Moroccan soup. Perfectly spiced with cumin, coriander, cinnamon, and turmeric, this dish is a fragrant fusion of fresh vegetables, green lentils, and protein-packed chickpeas simmered in a flavorful base of tomatoes and vegetable broth. Fresh cilantro, parsley, and a squeeze of tangy lemon juice add a bright, zesty finish that enhances every spoonful. Completely dairy-free and naturally gluten-free, this comforting soup is a wholesome option for weeknight dinners, meal prep, or cozy gatherings. Ready in just over an hour, it’s a filling, nutrient-rich meal that pairs wonderfully with warm bread or fluffy rice for an authentic, satisfying dining experience.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large, chopped onion
• 2 chopped celery stalks
• 2 peeled and chopped carrots
• 4 minced garlic cloves
• 1 tablespoon, minced fresh ginger
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground cinnamon
• 1 teaspoon ground turmeric
• 0.5 teaspoon cayenne pepper
• 28 ounces canned tomatoes
• 6 cups vegetable broth
• 1 cup green lentils
• 15 ounces canned chickpeas
• 2 bay leaves
• 0.5 cup, chopped fresh cilantro
• 0.5 cup, chopped fresh parsley
• 1 juice lemon
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion, celery, and carrots and cook until the onions are soft and translucent, about 5-7 minutes.

Step 3

Stir in the minced garlic and ginger and cook for another 1-2 minutes, until fragrant.

Step 4

Add the cumin, coriander, cinnamon, turmeric, and cayenne pepper. Stir to coat the vegetables with the spices.

Step 5

Pour in the canned tomatoes with juice and break them up with a spoon.

Step 6

Add the vegetable broth, lentils, chickpeas (with their liquid), and bay leaves. Stir to combine.

Step 7

Bring the soup to a boil, then reduce the heat to low and let it simmer, uncovered, for about 45 minutes, or until the lentils are tender.

Step 8

Stir in the chopped cilantro, parsley, and lemon juice. Season with salt and black pepper to taste.

Step 9

Remove the bay leaves before serving. Serve hot with fresh bread or rice on the side, if desired.

Nutrition Facts

Serving size	(3832.0g)

Amount per serving	% Daily Value*
Calories	2061.1

Total Fat 75.5g	0%
Saturated Fat 14.4g	0%
Polyunsaturated Fat 14.0g
Cholesterol 15.9mg	0%
Sodium 8505.3mg	0%
Total Carbohydrate 287.0g	0%
Dietary Fiber 85.5g	0%
Total Sugars 86.2g
Protein 79.1g	0%

Vitamin D 0IU	0%
Calcium 1080.5mg	0%
Iron 32.5mg	0%
Potassium 8209.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.7%

Protein: 14.8%

Carbs: 53.5%