Harira Moroccan Chickpea Soup
Warm, hearty, and bursting with savory spices, Harira Moroccan Chickpea Soup is a comforting classic that brings the vibrant flavors of North Africa to your kitchen. This iconic soup is a fragrant mix of tender chickpeas, earthy lentils, and a medley of Moroccan spices like turmeric, cinnamon, and ginger, simmered to perfection in a rich vegetable broth infused with tomatoes. Fresh parsley, cilantro, and a hint of zesty lemon juice brighten every spoonful, while optional vermicelli adds an extra layer of texture. Ready in under an hour, this wholesome, plant-based recipe is perfect for cozy weeknight dinners or as a make-ahead meal. Pair it with crusty bread for an authentic experience, and enjoy a soul-warming taste of Morocco that’s as nourishing as it is delicious. Ideal for vegans, vegetarians, and anyone seeking a flavorful, protein-packed soup.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 celery stalks, diced
- 4 garlic cloves, minced
- 1 teaspoon ground turmeric
- 1 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 14 ounces canned diced tomatoes
- 6 cups vegetable broth
- 1.5 cups cooked chickpeas (or canned, drained and rinsed)
- 1.5 cups cooked green or brown lentils
- 0.5 cups vermicelli or small pasta (optional)
- 0.25 cup fresh parsley, chopped
- 0.25 cup fresh cilantro, chopped
- 2 tablespoons lemon juice (freshly squeezed)
- 1 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and celery and sauté for 5-7 minutes until softened.
Stir in the minced garlic, ground turmeric, cinnamon, ginger, cumin, and paprika. Cook for 1-2 minutes until fragrant.
Add the canned diced tomatoes and cook for another 3 minutes, stirring occasionally.
Pour in the vegetable broth and bring to a gentle simmer.
Stir in the cooked chickpeas and lentils. Allow the soup to simmer for 20 minutes, stirring occasionally.
If using vermicelli or small pasta, add it to the soup and simmer for an additional 10 minutes until the pasta is cooked through.
Stir in the chopped parsley, cilantro, and lemon juice. Season with salt and black pepper to taste.
Serve hot with crusty bread or as is. Optionally, garnish with additional fresh herbs or a lemon wedge for brightness.
Nutrition Facts
Calories |
2258 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.9 g | 84% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 10.3 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 6947 mg | 302% | |
| Total Carbohydrate | 332.6 g | 121% | |
| Dietary Fiber | 92.1 g | 329% | |
| Total Sugars | 66.5 g | ||
| Protein | 104.0 g | 208% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 903 mg | 69% | |
| Iron | 40.9 mg | 227% | |
| Potassium | 7233 mg | 154% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
