Skinny Spatula · by Alice | Skinny Spatula★ 4.8
Vegan Harira (Moroccan Chickpea and Lentil Soup)
NUTRITION · PER SERVING45M COOK
CAL 22%·PRO 45%
CARBS 69G62% OF CAL
15G FIBER41G OTHER13G TOTAL SUGAR
FAT 11G22% OF CAL
1G SAT10G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A warming chickpea and lentil soup with toasted spices and harissa. Bold Moroccan flavors make this hearty soup a satisfying meat-free main.
mainmoroccansoupbeans🫕 dutch oven🍲 stockpotdairy freegluten freeveganvegetarian
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Nutrition & ingredients
Ingredients
serves 4- 2 tablespoon olive oil
- 1 large onion, diced
- 1 medium carrot, diced
- 2 celery stalks, diced
- 4 cloves garlic, minced
- 1 tablespoon cumin
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- 1 tablespoon harissa paste
- 1 x 400 g (14 oz) tin chickpeas, drained
- 200 g (7 oz) green lentils
- 1 x 400 g (14 oz) tin chopped tomatoes
- 1.25 litres (5 cups) vegetable stock
- 2 tablespoon fresh parsley, roughly chopped
- 2 tablespoon fresh coriander, roughly chopped (optional)
At a glance
PER SERVING · TIME 45M
CAL 22%·PRO 45%
CARBS 69G62% OF CAL
15G FIBER41G OTHER13G TOTAL SUGAR
FAT 11G22% OF CAL
1G SAT10G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 10m
- Cook
- 35m
- Sodium
- 1224mg
- Total sugar
- 13g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 926mg
- Calcium
- 147mg
- Iron
- 6mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 10M
- SODIUM
- 1224MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.