1-Pot plant-based harira soup is a ultimate comfort food for your winter days.
Table of Contents
Plant based Harira Soup
Harira is a traditional Moroccan soup made of rice, lentils, chickpeas and tomatoes.
During my two-week road trip in Morocco, I ate it almost every day. Every time the taste was slightly different. I jotted down the main ingredients I could see in it and spices I was able to distinguish.
As always I got inspired and made my own healthier version. Don’t forget that I always strive to make any dish more nutritious and less processed.
It’s a very hearty soup for a comforting lunch or dinner. Traditioanlly it is served with some dates on the side which balances nicely flavours. I like to serve it with dried fruit bread.
Ingredients
Servings: 4
- 95g (½ cup) dried green lentils
- 50g (¼ cup) dried brown rice
- 100g (½cup) dried chickpeas (soaked overnight)
- 1 large onion, finely diced
- 2 cloves garlic, minced
- 2 stalks celery, medium diced
- 1 carrot, medium diced
- 2 tablespoons tomato paste
- 425g (1½ cup) can diced tomatoes
- 1 tablespoon vegetable bouillon powder (1 cube)
- 3 tablespoons finely chopped fresh parsley
Spices:
- 1 teaspoon ground turmeric
- ½ teaspoon ground ginger
- ½ teaspoon cinammon
- pinch of ground cayenne pepper (optional)
- ⅛ teaspoon black pepper
Take 5 Slow, Deep And Purposeful Breaths, Smile To Yourself. Set An Intention For The Meal.
To Make
- Heat 1 tbsp of olive oil in a large looking pot over medium-high. Sauté the onion, celery and carrot for 8 minutes, stirring regularly.
- Add the garlic and spices, cook 1 minute.
- Stir in lentils, rice, chickpeas, diced tomatoes and tomato paste.
- Add 1,5L (6½ cups) water and bouillon.
- Cover and let simmer for 45 minutes.
- Season the soup with salt to taste. Stir in parsley.
- Serve with lemon wedges and some dates on the side.
- Sprinkle with additional fresh parsley.
Notes
- Add more water if the soup is too thick.
- You can substitute rice for broken vermicelli.
Use all of your senses. Notice the colour, the taste, the texture, the smell, how it feels in your mouth … Slow down, let yourself enjoy it!
Travel with Us
