Moroccan Harira Soup

Ingredients

• Coconut oil

  1 ½ tbsp or 20g

• Onions

  Raw

  1 large or 150g

• Garlic

  Raw

  4 cloves, minced or 12g

• Carrots

  Raw

  2 medium or 122g

• Celery

  Raw

  4 stalks, large (11 inches long) or 256g

• Cumin

  Spices, cumin seed

  2 tsp, ground or 6g

• Cinnamon

  Spices, ground

  1 ½ tsp or 4g

• Paprika

  Spices

  2 tsp or 4g

• Chili powder

  Spices

  ¼ tsp or 0.7g

• Ginger root

  Raw

  ½ tsp or 1g

• Saffron

  Spices

  ½ tsp or 0.3g

• Tomato paste

  Canned, without salt added

  2 tbsp or 32g

• Vegetable Broth

  From bouillons. Low sodium

  4 cup or 960g

• Tomatoes

  Red, ripe, raw, year round average

  4 large whole or 728g

• Chickpeas

  (garbanzo beans, bengal gram), mature seeds, canned

  1 ½ cup or 360g

• Lentils

  Raw

  ½ cup or 96g

• Quinoa

  Uncooked

  ½ cup or 85g

• Fresh cilantro

  Coriander leaves, raw

  ½ cup or 8g

• Parsley

  Raw

  ½ cup or 30g

• Lemon juice

  Raw

  ½ lemon yields or 24g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

Directions

1. Slice the onion, peel and dice carrot, and finely slice celery.
2. Heat coconut oil in a large pot over low heat. Add the onion, carrots, and celery, and cook 5-10 minutes until soft.
3. Add in minced garlic, spices, and tomato paste, then turn up the heat and cook for 3-5 more minutes until fragrant.
4. Add the roughly chopped tomatoes, vegetable broth, drained and rinsed chickpeas, lentils, and quinoa and allow to simmer before turning down the heat and covering.
5. Cook for 30-45 minutes, stirring occasionally and adding water as needed, until vegetables are cooked through and lentils are tender.
6. Remove from heat then taste to adjust seasonings before stirring in the finely chopped cilantro and parsley and lemon juice and serving.

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