Vegetarian Moroccan Harira

5.0
(3)

Harira is a famous Moroccan soup, and here's a hearty vegetarian (and vegan!) version - packed with tomatoes and chickpeas and flavored with paprika, turmeric, saffron, ginger, and harissa. The amount of water can be adjusted depending on the thickness you want. I like this soup pretty thick and nourishing, so I do not add too much water.

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Prep Time:
20 mins
Cook Time:
45 mins
Total Time:
1 hrs 5 mins
Servings:
5
Yield:
5 servings

Ingredients

  • 2 tablespoons vegetable oil

  • 1 large onion, chopped

  • 2 pounds tomatoes, diced

  • 1 (15 ounce) can chickpeas, drained

  • 1 bunch fresh cilantro, chopped

  • 1 bunch fresh parsley, chopped

  • 20 fresh mint leaves, chopped

  • 1 teaspoon ground paprika

  • 1 teaspoon ground turmeric

  • 1 teaspoon ground ginger

  • ½ teaspoon harissa

  • 1 pinch saffron threads

  • 4 cups water, or more to taste

  • 1 tablespoon all-purpose flour

  • 1 teaspoon cornstarch

  • ½ cup cherry tomatoes, halved

  • salt and ground black pepper to taste

Directions

  1. Heat oil in a large pot over medium heat and cook onion until soft and translucent, about 5 minutes. Add tomatoes, chickpeas, cilantro, parsley, mint, paprika, turmeric, ginger, harissa, and saffron. Add water and cook over medium heat until flavors have combined, about 30 minutes.

  2. Mix a few tablespoons of soup liquid with flour and cornstarch in a small bowl and return to the soup, stirring in well. Add cherry tomatoes. Bring to a boil, reduce heat, and simmer over low heat until soup thickens, about 10 minutes. Season with salt and pepper.

Cook's Note:

If you have time, peel your tomatoes. To do this, cut an X on the bottom of each, submerge in boiling water for 25 seconds, transfer to an ice water bath, then peel gently and dice.

Nutrition Facts (per serving)

182 Calories
7g Fat
27g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 5
Calories 182
% Daily Value *
Total Fat 7g 9%
Saturated Fat 1g 5%
Sodium 231mg 10%
Total Carbohydrate 27g 10%
Dietary Fiber 6g 23%
Total Sugars 6g
Protein 6g
Vitamin C 50mg 250%
Calcium 76mg 6%
Iron 3mg 16%
Potassium 762mg 16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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