Harira Recipe (Vegan Moroccan Tomato Soup)
User Reviews
5
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Prep Time
4 mins
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Cook Time
1 hr 45 mins
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Total Time
1 hr 49 mins
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Servings
8 cups
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Calories
94 kcal
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Course
Soup
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Cuisine
Middle Eastern
Harira Recipe (Vegan Moroccan Tomato Soup)
Description
The Harira Recipe (Vegan Moroccan Tomato Soup) uses fresh beefsteak tomatoes that are blanched and peeled, then cooked down with onion, garlic, celery, and fragrant herbs like parsley and cilantro. Ground spices including ginger, cinnamon, turmeric, black pepper, and salt deepen the flavor profile. Brown lentils and canned chickpeas provide body and protein, while vermicelli noodles add texture if included.
The soup is simmered in water until tomatoes break down and the vegetables soften, creating a thick consistency. Lentils are then added and cooked until tender, making the soup hearty and filling. This method gives a cohesive blend of savory tomato with a subtle spice warmth and fresh herb notes balanced by the softness of the legumes.
Harira can be served on its own as a warming starter or main. It is suitable for vegan diets and stands out with its combination of spices and textures. Common garnishes include plant-based yogurt and fresh parsley or cilantro leaves to add freshness and creaminess.
Tips from the notes include scoring the bottoms of tomatoes before blanching to ease peeling. Alternatively, canned peeled tomatoes can be used to simplify preparation without compromising flavor.
Ingredients
- 4 beefsteak tomato ripe
- 3 tablespoons olive oil
- 1 onion small dice, large
- 2 cloves garlic minced
- 1 celery small dice, stalk
- 1 parsley finely chopped, flat leaf, bunch
- 1 cilantro finely chopped, bunch
- 2 teaspoons ginger grated fresh
- ¾ teaspoon black pepper ground
- 1 ½ teaspoon cinnamon
- ½ teaspoon Turmeric ground
- 2 teaspoons salt
- ⅓ cup brown lentils French lentils, or beluga lentils
- ¼ cup vermicelli broken, thin
- 1 chickpeas drained, canned
Optional to garnish:
- plant-based yogurt unsweetened
- parsley fresh leaves
- cilantro fresh leaves
Instructions
- Bring a small pot of water to a boil and add the tomatoes. Cook until the skins start to shrivel and crack in places.
- Drain the tomatoes in a colander and let them cool for ten minutes. Peel off the skins and dice the tomatoes on a cutting board.
- In a 6-quart or larger pressure cooker or stock pot, heat olive oil for 60 seconds over medium-high heat.
- Add diced onions, garlic, and celery, and sauté for four minutes until golden and fragrant.
- Next, add the diced tomatoes, parsley, cilantro, ginger, pepper, cinnamon, turmeric, and salt. Continue to sauté and stir for an additional 3 minutes until the tomatoes start to break down.
- Add 4 cups of water, bring to a boil, cover, and cook over medium heat for 30 minutes until the contents of the pot are thick and the vegetables have mostly fallen apart.
- Add the lentils, and 6 cups of water.
- Bring to a boil over a high flame, and cook covered for 25 minutes or until the lentils are tender
- If you plan to add rice, add it now, and continue cooking over high heat for 15 minutes until the rice is cooked through
- Alternatively, add broken vermicelli, and cook the soup for a few minutes until the vermicelli is tender.
- Stir in the chickpeas, and serve. Optionally garnishing the bowls with vegan yogurt, and fresh herbs.
Notes
- Score an X on the bottom of each tomato before blanching to remove skins easily.
- Canned whole peeled tomatoes can replace fresh blanched tomatoes as a convenient alternative.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8cups
Amount Per Serving
Calories 94 kcal
% Daily Value*
| Calories | 94kcal | 5% |
| Carbohydrates | 9g | 3% |
| Protein | 3g | 6% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 587mg | 24% |
| Potassium | 256mg | 5% |
| Fiber | 4g | 16% |
| Sugar | 2g | 4% |
| Vitamin A | 548IU | 11% |
| Vitamin C | 10mg | 11% |
| Calcium | 21mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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