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–+ servings
Moroccan Harira Detox Soup

Savor Bright Flavors in Moroccan Harira Detox Soup

This Moroccan Harira Detox Soup is a nourishing vegan delight, rich in lentils, chickpeas, and spices, promoting health in every bowl.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Soups
Cuisine: Moroccan
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons extra-virgin olive oil substitute avocado oil for a lighter taste
  • 2 medium carrots, finely chopped swap with sweet potatoes for a starchier option
  • 2 medium parsnips, finely chopped can be replaced with turnips if unavailable
  • 1 small yellow onion, finely chopped shallots can be used instead
  • 2 garlic cloves, minced garlic powder can be used in a pinch
For Seasoning
  • 1 teaspoon sea salt feel free to use low-sodium salt if required
  • 1 teaspoon ground cumin provides the essential warmth of harira
  • 1 teaspoon ground ginger substitute with fresh ginger, using half the amount
  • 1 teaspoon ground turmeric offers health benefits and vibrant color
  • ½ teaspoon ground coriander dried cilantro may serve as a last resort
  • ¼ teaspoon ground cinnamon consider pairing it with nutmeg for depth
For the Soup
  • 2 tablespoons tomato paste tomato puree or crushed tomatoes work well too
  • 1 can chickpeas, drained and rinsed use white beans if looking for a change
  • 1 cup dried red lentils green lentils can be used but will change cooking times
  • 4 cups vegetable or chicken broth homemade stock adds even more depth
  • 1 small head broccoli, cut into tiny florets cauliflower is a suitable substitute
For Finishing Touches
  • 2 tablespoons fresh lemon juice lime juice can also work beautifully
  • ¼ cup cilantro leaves, finely chopped parsley can replace cilantro if preferred

Equipment

  • Large Pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of extra-virgin olive oil over medium heat until shimmering. This should take about 2 minutes.
  2. Add 2 medium finely chopped carrots, 2 chopped parsnips, and 1 small finely chopped yellow onion. Sauté for about 8 minutes.
  3. Stir in 2 minced garlic cloves, 1 teaspoon ground cumin, 1 teaspoon ground ginger, 1 teaspoon ground turmeric, ½ teaspoon ground coriander, ¼ teaspoon ground cinnamon, and 1 teaspoon sea salt. Cook for 1½ to 2 minutes until aromatic.
  4. Incorporate 2 tablespoons of tomato paste into the pot, stirring well. Cook for an additional minute.
  5. Add 1 can of drained and rinsed chickpeas and 1 cup of dried red lentils. Pour in 4 cups of vegetable or chicken broth, raise heat and bring to a gentle simmer.
  6. Reduce heat to low and cover the pot. Cook for 15 to 20 minutes, stirring occasionally, until the lentils are tender.
  7. Stir in 1 small head of broccoli cut into tiny florets. Cook for another 5 minutes, until the broccoli is bright green.
  8. Remove from heat and stir in 2 tablespoons of fresh lemon juice and half of the ¼ cup of finely chopped cilantro leaves.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 45gProtein: 18gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 800mgPotassium: 900mgFiber: 12gSugar: 5gVitamin A: 700IUVitamin C: 60mgCalcium: 60mgIron: 4mg

Notes

Adjust seasoning to taste after simmering. Store leftovers in airtight containers for up to 5 days.

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