Sugar-Free Harira

Savor the comforting warmth of Sugar-Free Harira, a wholesome twist on the traditional Moroccan soup that’s packed with bold flavors and nourishing ingredients. This hearty, naturally sweetened soup combines tender red lentils, protein-rich chickpeas, and delicate vermicelli pasta simmered in an aromatic blend of cumin, turmeric, cinnamon, and ginger. Fresh parsley, cilantro, and a splash of tangy lemon juice brighten each spoonful, while a medley of vegetables adds satisfying texture. Perfect as a healthy, sugar-free option for lunch or dinner, this one-pot delight is both filling and flavorful. Ready in just over an hour and ideal for meal prep, Sugar-Free Harira makes a fantastic addition to your rotation of comforting yet nutritious soups.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 6

Ingredients

• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 2 Celery stalks, diced
• 1 medium Carrot, diced
• 4 Garlic cloves, minced
• 1 teaspoon Ground cinnamon
• 1 teaspoon Ground ginger
• 2 teaspoons Ground cumin
• 1 teaspoon Ground turmeric
• 1 teaspoon Ground coriander
• 0.5 teaspoon Cayenne pepper
• 2 tablespoons Tomato paste
• 400 grams Canned tomatoes, crushed
• 1.5 liters Chicken or vegetable broth
• 100 grams Red lentils, rinsed
• 200 grams Chickpeas, cooked
• 50 grams Vermicelli pasta
• 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, diced celery, and diced carrot to the pot. Sauté for about 5 minutes or until the vegetables are soft.

Step 3

Stir in the minced garlic and cook for another minute until fragrant.

Step 4

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

Step 5

Stir in the tomato paste and crushed tomatoes. Cook for 3-4 minutes, stirring occasionally.

Step 6

Pour in the chicken or vegetable broth and bring the mixture to a simmer.

Step 7

Add the rinsed red lentils to the pot. Lower the heat and let it simmer for approximately 20 minutes until the lentils are tender.

Step 8

Stir in the cooked chickpeas and vermicelli pasta. Simmer for another 10-15 minutes or until the pasta is cooked.

Step 9

Add the chopped cilantro and parsley, reserving a little for garnish. Stir in the salt, black pepper, and lemon juice.

Step 10

Let the soup simmer for an additional 5 minutes to allow the flavors to meld together.

Step 11

Serve hot, garnished with the reserved herbs. Enjoy your delicious sugar-free Harira!

Nutrition Facts

Serving size	(2980.0g)

Amount per serving	% Daily Value*
Calories	1335.6

Total Fat 43.3g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 9076.0mg	0%
Total Carbohydrate 198.4g	0%
Dietary Fiber 51.8g	0%
Total Sugars 49.4g
Protein 59.3g	0%

Vitamin D 0IU	0%
Calcium 832.4mg	0%
Iron 31.4mg	0%
Potassium 4753.3mg	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: 27.4%

Protein: 16.7%

Carbs: 55.9%