Moroccan Harira | Lentil & Chickpea soup | Vegan and GF Proteinicious soup
A delicious Gluten Free + Vegan Soup made with Chickpeas and warming Spices. Makes for a meal by itself or a thick broth for Winters.
Equipment
- Pots and Pans
- Knife
- Chopping Board
Ingredients
- 1 cup chickpeas cooked / Canned, if using canned, drain well and use
- 1/4 cup brown lentils Cooked, I skipped this, See notes
- 1 Onion large, minced
- 2 tomatoes Large, diced
- 4 cups Vegetable Stock ( I used Homemade Vegetable stock see
- 1 TBSP Olive oil
- 1 tsp Garlic minced
- 1 tsp Ginger grated
- 1/2 tsp Cayenne pepper
- 1 tsp Cumin powder
- 1 tsp Salt adjust salt if using readymade soup bullions
- 1 tsp Sugar optional
- 1 tsp Lemon juice opt. But recommended
- 1 tsp diced fresh red chillies
- 1 tsp coriander stem tender stalks, diced thin
Instructions
- In a large soup pot, heat oil. Saute onions, garlic and ginger for3-4 mins.
- Add the tomatoes and lightly sauté (we want them chunky).
- Now add salt, pepper, ground cumin, stock and bring to a simmer. Puree one handful of the boiled chickpeas without additional water. Add this puree and the cooked chickpeas and lentils (if using) to the stock and simmer gently for 8-10 minutes.
- Finish with lemon juice, coriander and sliced fresh red pepper.
- Serve hot with any rustic bread
Notes
- If using Soup bullions, go easy on the salt as it already contains salt.
- If using brown lentils, soak them for 30 mins and parboil them, we don't want them too mushy.
- You can also use an INSTANT POT to make this, shall be updating that method soon!
Nutrition
Calories: 183kcalCarbohydrates: 28gProtein: 8gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 1530mgPotassium: 444mgFiber: 8gSugar: 8gVitamin A: 1153IUVitamin C: 14mgCalcium: 46mgIron: 3mg
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