Soy-Free Harira

Savor the rich, aromatic depths of Soy-Free Harira, a plant-based twist on the classic Moroccan soup that’s bursting with bold flavors and wholesome ingredients. This one-pot wonder combines protein-packed red lentils and chickpeas with a medley of earthy spices like turmeric, ginger, cinnamon, and cumin, creating a fragrant and nourishing broth. Fresh cilantro, parsley, and a splash of bright lemon juice elevate the soup, adding vibrant herbal notes to every spoonful. Perfect for a cozy family dinner or meal prep, this hearty, soy-free recipe is ready in just under an hour and serves six. Pair it with crusty bread or a light salad for a complete, satisfying meal!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 3 tablespoons Olive oil
• 1 Small onion, finely chopped
• 4 Cloves garlic, minced
• 2 Celery stalks, diced
• 1 Carrot, peeled and diced
• 1 teaspoon Ground turmeric
• 0.5 teaspoon Ground cinnamon
• 0.5 teaspoon Ground ginger
• 1 teaspoon Ground cumin
• 28 ounces Canned tomatoes, crushed
• 4 cups Vegetable broth
• 1 cup Red lentils, rinsed
• 15 ounces Canned chickpeas, drained and rinsed
• 0.5 cup Fresh cilantro, chopped
• 0.5 cup Fresh parsley, chopped
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Lemon juice

Directions

Step 1

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

Step 2

Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Stir in the garlic, celery, and carrot. Cook until the vegetables begin to soften, about 5 more minutes.

Step 4

Add the ground turmeric, ground cinnamon, ground ginger, and ground cumin to the pot and stir well to combine, cooking for about 1 minute to let the flavors blend.

Step 5

Pour in the crushed tomatoes and the vegetable broth. Stir to combine.

Step 6

Add the rinsed red lentils and bring the soup to a boil. Reduce the heat and let it simmer, uncovered, for 20 minutes, or until the lentils are tender.

Step 7

Add the drained chickpeas, and simmer for another 10 minutes.

Step 8

Stir in the chopped cilantro and parsley, salt, and black pepper. Cook for another 5 minutes to allow the herbs to infuse into the soup.

Step 9

Finally, stir in the lemon juice and adjust seasoning if necessary.

Step 10

Serve hot, garnished with additional cilantro or parsley if desired.

Nutrition Facts

Serving size	(3068.5g)

Amount per serving	% Daily Value*
Calories	1889.6

Total Fat 64.8g	0%
Saturated Fat 9.8g	0%
Polyunsaturated Fat 6.8g
Cholesterol 0mg	0%
Sodium 8188.2mg	0%
Total Carbohydrate 275.4g	0%
Dietary Fiber 79.8g	0%
Total Sugars 77.3g
Protein 79.3g	0%

Vitamin D 0IU	0%
Calcium 965.4mg	0%
Iron 39.4mg	0%
Potassium 7093.3mg	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: 29.1%

Protein: 15.8%

Carbs: 55.0%