Harira (Moroccan Vegetable Soup)


SERVES 6-8


INGREDIENTS

  • 2 Tbsp canola oil

  • 1 small onion, chopped

  • 1 celery stalk, finely chopped

  • 1 medium carrot, peeled & finely chopped

  • 1 tsp kosher salt

  • 2 large cloves garlic, minced

  • 1-inch piece fresh ginger, peeled & grated (or 1 teaspoon ground ginger)

  • ½ tsp turmeric

  • ½ tsp ground cumin

  • ¼ tsp cinnamon

  • ¼ tsp black pepper

  • ¼ tsp cayenne pepper

  • 2 Tbsp tomato paste

  • 5 cups stock

  • 1 Roma tomato, seeded & diced

  • ½ cup dry split red lentils*

  • ¼ cup instant brown rice

  • Juice of ½ a lemon

  • Salt & pepper to taste

  • 1 cup water (optional)

*Optional: Replace or add 1½ cups chickpeas for extra plant protein!



Garnish

  • ¼ cup fresh parsley, minced

  • ¼ cup fresh cilantro, minced

  • Plain Yogurt


DIRECTIONS

  1. Heat oil in a large pot over medium-high heat. Add onion, celery, carrot, and salt. Sauté until onions are soft—about 5 minutes.

  2. Add garlic, ginger, turmeric, cumin, cinnamon, black pepper, cayenne pepper and tomato paste. Sauté another 30 seconds.

  3. Add stock, red lentils, diced tomatoes, and brown rice. Stir well, bring to a boil, and reduce to a simmer for 10 minutes.

  4. Remove from heat. Stir in lemon juice. Taste and adjust seasoning, add 1 cup water if soup is too salty. Garnish with minced herbs and a dollop of yogurt, if desired.


Watch our short video breaking down the recipe:


Harira Soup
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