This Moroccan harira soup is the perfect warm-up and detox recipe. It’s completely vegan and vegan, but filling thanks to red lentils, chickpeas, and plenty of veggies like broccoli, carrots, and parsnips. It’s packed with tough, healthy ingredients and doubles as an anti-inflammatory stew.
When she was in her 20s, my mother lived in Morocco, which had a huge influence on her cooking. The comfort foods I ate growing up included her grilled fish marinated in lemon, kefta tagine, and lots of hearty soups like this harira recipe.
Harira soup is a staple meal for Muslims breaking their fast during Ramadan. It typically contains legumes such as red lentils and chickpeas, and is often served with meat and crumbled spaghetti in a tangy tomato broth. In other words, it’s a kitchen sink soup that can be made ahead, easily reheated after dusk or pre-dawn, and packed with protein and fiber that’s sure to keep you feeling full through a long day of fasting.
author Joan NuttA sort ofno Writing about harira has also become part of the Moroccan Jewish tradition of breaking the fast on Yom Kippur!
When I want to clean out my vegetable drawer or need a Simple Detox Soup It’s easy to digest.as i explained in my indian cookbook detox staple kitchariBeans, lentils, and chickpeas are easiest to digest when cooked into a paste and included in single-nutrient dishes. For this reason, I’ve kept this Moroccan harira soup meat-free and added plenty of winter vegetables like broccoli, parsnips, and carrots to round out the meal.It’s based on a vegetarian harira I developed for tasting table Almost 10 years ago!
You can use any type of lentils in this harira, but I especially like red lentils because they cook quickly, taking only 15 to 20 minutes to a porridge-like consistency.If you need more red lentil recipes, you can see them in other incarnations in this super comforting Moroccan Red Lentil Soup Recipe and this Red Lentil Curry.
What else can I add to this Moroccan Harirala Soup?
On the vegetable side, the leafy greens in this detox soup are also delicious. You can add chopped kale, chard, or spinach toward the end of cooking—even frozen veggies work well. If broccoli isn’t your thing, you can substitute cauliflower, though I love the green it adds. For carrots and parsnips, you can also add shredded cabbage.It’s not traditional at all, but I do like it Detox recipes.
Finally, if you don’t want to keep this Moroccan soup vegan, you can start this recipe by browning a pound of ground chicken or turkey before adding the carrots. harira traditionally uses red meat, but since I don’t have a pressure cooker, I prefer leaner meats when experimenting at home. If you want to turn it into something more like a Moroccan stew, chicken thighs work great too.If you’re a goat, you might like this Moroccan Lamb Chili Recipe.
What to serve with Harira Soup?
It’s a real pot meal, so you can enjoy your harira soup straight away without adding anything. When my gut feels right, I’ll have a side salad. Sometimes I top it with half a diced avocado because it goes so well with cilantro and lemon. If you’re not dairy-free, a dollop of plain Greek yogurt would work too. Finally, when I’m not a fan of this soup as a detox recipe, I like to add some hot sauce, hot sauce, or paprika to the spice mix for some heat.
For more comfortable and healthy ideas for this time of year, try these other Gluten-Free Soup Recipes or this Winter Beet Detox Soup!
With health and hedonism,
Phoebe
Moroccan Harira Detox Soup
This Moroccan harira soup is the perfect warm-up and detox recipe. It’s completely vegan and vegan, but filling thanks to red lentils, chickpeas, and plenty of veggies like broccoli, carrots, and parsnips. It’s packed with tough, healthy ingredients and doubles as an anti-inflammatory stew.
serving size 4
raw material
- 2 tablespoon Extra virgin olive oil
- 2 medium sized carrots chop up
- 2 medium parsnip chop up
- 1 small yellow onions chop up
- 2 garlic cloves minced
- 1 teaspoon sea salt
- 1 teaspoon cumin powder
- 1 teaspoon ginger powder
- 1 teaspoon turmeric powder
- ½ teaspoon coriander powder
- ¼ teaspoon ground cinnamon
- 2 tablespoon ketchup
- 15 oz can chickpeas drain and rinse well
- 1 cup dried red lentils
- 4 cup vegetable or chicken stock
- 1 small head broccoli cut into florets (about 2 cups)
- 2 tablespoon fresh lemon juice
- ¼ cup chopped cilantro leaves
instruct
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In a large pot over medium heat, heat the olive oil. Add carrots, parsnips, and onion and cook for about 8 minutes, stirring occasionally, until tender.
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Add the garlic, cumin, ginger, turmeric, coriander, cinnamon, and salt and cook for 1.5 to 2 minutes, stirring frequently, until the mixture is fragrant.
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Add tomato paste and cook for another minute. Stir in chickpeas and lentils. Pour in the stock, stirring any browned bits from the bottom of the pot, and bring to a simmer. Reduce the heat to medium-low and cook for 15 to 20 minutes, until the lentils are tender.
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Turn off the heat and add the lemon juice and half the cilantro. Sprinkle with remaining cilantro and serve.
If you make it, please tag @phoebelapine and #feedmephoebe – I’d love to see it!
