What is harira?
Harira is a traditional Moroccan soup. Depending on location, family traditions and personal likings, it is made and enjoyed in many different variations. Normally this dish would contain some meat and eggs. But this recipe is my own vegan rendition of this very popular soup.
This soup is a great starter, light snack, or a lunch served with some khobz bread. Harira is traditionally eaten during Ramadan, but is as much enjoyed the whole year around.
Moroccan harira is a hearty and zesty soup, with tomatoes, chickpeas en lentils. If you prefer to use dried chickpeas and lentils (which is the more authentic way), then make sure you are well prepared and soak the chickpeas overnight. As well as allowing yourself a lot of extra time for the cooking process (2 - 3 hours).
Adjustments...
This dish is very easy to adjust. For example if you are having this dish as a main dish, you can add some rice or broken vermicelli as a filler. This is a very common added ingredient in Morocco.
Furthermore you can also adjust the spice mix to your own liking. Traditionally ginger, pepper and saffron (if you can get) are the main spices. But as said before it is very common that every family has a slightly different version of harira depending on their family tradition, and likings.
However here are a few ingredients that you shouldn't leave out, if you still want to call it a harira;
- Herbs (coriander and parsley)
- chickpeas
- lentils
- tomatoes
- onion
- spice mix (ground ginger, turmeric, pepper)
So, go ahead, and take a voyage through the souks of Morocco, with this piping hot, hearty, spicy and zesty vegan harira soup. Add @haricoco1 if you use this recipe, I love to see your harira creations.
If you are interested in some of my other Moroccan inspired recipes, check out;
This vegan harira recipe is part of my 'Travels of taste' post. Travel the world with the use of our senses and imaginations. Get ready to walk around the hustle & bustle of the souks, and discover the Moroccon flavours, check out my full Moroccan 'travels of taste' post; >>> Morocco - the flavours of the souks
vegan harira
Ingredients
- Recipe serves 3 larger, or 4 small plates;
- 2 carrots, chopped
- ½ onion, chopped
- 1 garlic, finely chopped
- 1 turnip, chopped in even pieces
- ½ celery stalk, finely chopped
- 1 tsp ground cumin
- ½ tsp ground coriander
- ½ tsp paprika powder
- ½ tsp freshly ground pepper
- ½ tsp turmeric
- ½ tsp ginger powder
- 500 ml ( 2 cups) vegetable stock
- 200 g ( 1 Cup) chopped tomatoes, can or fresh
- 150 g ( 2 cups) lentils, can or pre-cooked
- 200 g ( 1 ¼ cups) chickpeas, can or pre-cooked
- 1 tsp harissa
- juice of ½ lemon
- small bunch of coriander, chopped
- small bunch of parsley, chopped
- 1 tbsp olive oil
- salt and pepper
Instructions
- Heat the olive oil in a heavy based pot
- Sauté the onions with a pinch of salt for 5 minutes, add the garlic for another minute.
- Add the carrot, turnip and celery, and sauté for 3 - 4 minutes.
- Stir in all the spices, and stir well for a minute, so all vegetables are well covered in the spices.
- Add the chopped tomatoes and stir well.
- Pour in the vegetable stock, and bring to a nice low simmer. Leave to simmer (covered) until the vegetables are cooked, but still have a bite (15 - 20 minutes).
- Add the lentils and chickpeas and leave to simmer (uncovered) for another 10 minutes.
- Stir in the chopped herbs (keep a few for decorating)
- Add the Harissa, and the lemon juice, and check the seasoning.
Notes
This hearty and delicious soup should be enjoyed with a freshly home made Khobz. And should be served piping hot.
Nutrition Facts
vegan harira
Serves: 3
|
Amount Per Serving: 1
|
||
|---|---|---|
| Calories | 629.96 kcal | |
| % Daily Value* | ||
| Total Fat 11.41 g | 17.6% | |
| Saturated Fat 1.35 g | 6.8% | |
| Trans Fat 0.0 g | ||
| Cholesterol 0.0 mg | 0 | |
| Sodium 1201.72 mg | 50.1% | |
| Total Carbohydrate 106.32 g | 35.4% | |
| Dietary Fiber 23.27 g | 93.1% | |
| Sugars 15.3 g | ||
| Protein 34.13 g | ||
| Vitamin A 50.58 % | Vitamin C 63.59 % | |
| Calcium 21.32 % | Iron 61.96 % | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Haricoco
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