The Iron Rich Chickpea Lentil Quinoa Harira Soup I can’t stop making! 25mg Iron 63g Protein 62 Fiber

By Vegan Richa · 55 min

Ingredients

Instructions

1. Heat the oil in a large saucepan over medium heat; once hot, lower the heat to low, add the garlic and cook until just turning golden, about 15 to 20 seconds.
2. Add the red onion with a dash of salt, raise the heat to medium, add the carrots and celery, and cook until the onion turns translucent, about 5 to 7 minutes.
3. Stir in the ginger, tomato paste, cumin, smoked paprika, cinnamon, cayenne and black pepper; add a splash of water if the pan dries out, and toast the tomato paste for 5 to 10 seconds.
4. Add the diced tomatoes and another dash of salt, and cook for 4 to 6 minutes until thickened a little and the larger pieces are mashed; the mixture should smell slightly roasted.
5. Add the vegetable stock, saffron if using, red lentils, quinoa, chickpeas and the remaining salt; cover and cook for at least 20 minutes, until the lentils and quinoa are done to your liking. Cook about 10 minutes more to thicken if you like, then taste and adjust the salt and spices.
6. Chop the cilantro and spinach if not already done, stir them into the soup with the lemon juice, taste again, then bring to a boil so the spinach wilts, and turn off the heat.
7. Ladle into bowls and top with non-dairy yogurt, lemon slices, red pepper flakes and chopped cilantro or parsley.

Summarized from Vegan Richa's video. Watch it for the details.

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GarlicOnionLemonTomatoGingerCarrotYoghurtRed onion