Vegetable Soup reaches peak nourishment with North African Harira—a tomato-based bowl loaded with lentils, chickpeas, and warm spices traditionally enjoyed to break the fast in Ramadan. It’s hearty without feeling heavy, rich in plant protein and fiber, and smart for meal prep on busy weeks. With pantry staples and a short simmer, this comforting classic fits right into your regular rotation.
Why This Harira Works
Harira balances bright tomato, earthy legumes, and a fragrant spice blend—think cumin, coriander, turmeric, and a hint of cinnamon. Lentils simmer to tenderness while chickpeas keep their bite, creating a pleasing mix of textures. Lemon at the end wakes everything up, and a handful of parsley keeps it fresh. It’s an easy winner for Healthy Soup Recipes and Easy Soup Recipes.
Ingredients
- 2 tbsp olive oil
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp ground turmeric
- ¼ tsp ground cinnamon
- 1 tbsp tomato paste
- 1 cup brown or green lentils, rinsed
- 1 can (14–15 oz) chickpeas, drained and rinsed
- 1 can (14–15 oz) crushed tomatoes
- 5 cups vegetable broth or water
- 1 bay leaf
- Salt and black pepper, to taste
- 2 tbsp chopped parsley or cilantro
- Lemon wedges, for serving
Instructions
- Aromatics & spices: Heat oil in a pot over medium. Sauté onion with a pinch of salt until translucent, then add garlic. Stir in cumin, coriander, turmeric, and cinnamon for 30 seconds.
- Tomato base: Add tomato paste and cook until deepened, about 1 minute.
- Simmer: Stir in lentils, chickpeas, tomatoes, broth, bay leaf, salt, and pepper. Bring to a boil, then simmer 25–30 minutes until lentils are tender.
- Finish: Remove bay leaf, adjust seasoning, and stir in parsley. Serve with lemon to squeeze over each bowl.
Health Benefits
- Plant protein & fiber: Lentils and chickpeas support satiety and stable energy.
- Antioxidants: Tomatoes and spices add lycopene and polyphenols.
- Mineral boost: Legumes contribute iron, magnesium, and potassium.
Tips for Success
- Broth control: For a thicker soup, simmer uncovered the last 5 minutes.
- Make it milder: Reduce cinnamon to a pinch if you prefer a purely savory profile.
- Speed trick: Use pre-cooked lentils to cut the simmer to about 10–12 minutes.
Variations
- Herb swap: Cilantro for brightness or dill for a softer finish.
- Veg extras: Add diced carrot or celery with the onion for a heartier texture.
- Grain option: Stir in a handful of broken vermicelli or cooked rice near the end.
Storage & Serving
Harira keeps 4 days in the fridge and freezes well up to 2 months. Reheat gently and thin with water if needed. Serve with lemon and a simple salad for a complete meal.
Conclusion
For anyone collecting Healthy Vegetable Soup recipes, this Harira is a must. It’s warming, economical, and deeply satisfying—ideal for weeknights, Ramadan iftars, and anytime you want real comfort in one bowl.
