Vegan Harira Soup
User Reviews
5.0
12 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Servings
6 people
-
Calories
300 kcal
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Course
Soup
-
Cuisine
Middle Eastern
Vegan Harira Soup
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This vegan version of harira soup is packed full of flavor, hearty and absolutely delicious. This soup is a meal on it's own, and you'll make this over and over again!
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Ingredients
- 3 tablespoon olive oil
- 1 large onion, diced
- 3 celery stalks, diced
- 2 carrots, diced
- 1 teaspoon cinnamon powder
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- pinch red chili flakes
- 1/2 cup chopped parsley
- 1/2 cup chopped coriander(cilantro)
- 1 can tomato sauce 15 oz (430g)
- 7 cups vegetable stock or 2 stock cubes dissolved in 7 cups water
- 1 can drained chickpeas 15 oz (400 g)
- 1 cup green lentils
- 1/2 cup vermicelli noodles 50 g
- 2 lemons, juiced 1/4 cup juice
- 2 tablespoon flour, dissolved in 1/4 cup water* use cornstarch if gluten free
Instructions
- Start by adding the lentils to a bowl of water and soaking as you prepare the rest of the ingredients, this helps them cook through faster.
- Heat oil in a large saucepan over medium heat, and add the onions, celery and carrots. Saute for 6-8 minutes, until onions soften and turn golden brown.
- Add all the spices, the chopped parsley and chopped coriander, the tomato sauce, and the vegetable stock. Bring the pot to a boil, then add the drained chickpeas and drained lentils. Reduce heat and simmer for 25 minutes or until chickpeas and lentils are tender.
- Add the vermicelli, and let it boil for 3-4 minutes or until tender. Add the lemon juice, and the flour water mixture. Let it simmer another minute or until it thickens, then taste for seasoning and add salt and pepper if necessary.
Notes
- Don't forget to add the lentils to a bowl of water to soak while you prep the rest of the ingredients, to make sure they cook through faster.
- If you don't think your soup needs to be thickened further, you can leave out the final stage of adding the flour/water.
- Gluten free harira soup: Recipe can be made GF by replacing vermicelli noodles with GF noodles or rice, and replacing flour/water mixture with cornstarch/water or omitting thickener entirely.
- Storing leftovers: Leftover soup can be stored for 3-4 days in the fridge. The soup will thicken as it sits in the fridge, so add a splash of water while reheating.
- Freezing harira soup: In order to best freeze harira soup, freeze it before adding the noodles and add those in when you are heating up the frozen soup- bring to a boil for a few minutes. This'll keep those thin, delicate noodles from breaking down. The soup can be frozen for 3-4 months.
Nutrition Information
Show Details
Calories
300kcal
(15%)
Carbohydrates
49g
(16%)
Protein
10g
(20%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
1361mg
(57%)
Potassium
512mg
(15%)
Fiber
13g
(52%)
Sugar
6g
(12%)
Vitamin A
4094IU
(82%)
Vitamin C
24mg
(27%)
Calcium
55mg
(6%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6people
Amount Per Serving
Calories 300 kcal
% Daily Value*
| Calories | 300kcal | 15% |
| Carbohydrates | 49g | 16% |
| Protein | 10g | 20% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 1361mg | 57% |
| Potassium | 512mg | 11% |
| Fiber | 13g | 52% |
| Sugar | 6g | 12% |
| Vitamin A | 4094IU | 82% |
| Vitamin C | 24mg | 27% |
| Calcium | 55mg | 6% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
12 reviews
Excellent
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