Harira Moroccan Lentil Soup
Warm, aromatic, and irresistibly comforting, Harira Moroccan Lentil Soup is a soul-soothing dish brimming with bold flavors and wholesome ingredients. This traditional Moroccan staple combines tender lentils, hearty chickpeas, and a blend of warm spices like turmeric, cumin, and cinnamon, creating a beautifully spiced, nutrient-packed broth. Fresh herbs like parsley and cilantro lend vibrant freshness, while a hint of lemon juice brightens every spoonful. Whether you add optional vermicelli noodles for extra texture or keep it gluten-free, this one-pot wonder is perfect as a protein-rich weeknight dinner or a satisfying starter. Ready in just over an hour, it's a delicious way to explore authentic Moroccan cuisine from the comfort of your kitchen.
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 large, finely chopped onion
- 2 finely chopped celery stalks
- 2 medium, diced carrots
- 4 minced garlic cloves
- 0.5 cup, chopped fresh cilantro leaves
- 0.5 cup, chopped fresh parsley leaves
- 1 teaspoon ground turmeric
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon ground ginger
- 1 teaspoon smoked paprika
- 1.5 teaspoons ground cumin
- 2 tablespoons tomato paste
- 14 ounces canned diced tomatoes
- 1 cup dry green or brown lentils
- 1 cup cooked chickpeas
- 6 cups vegetable broth
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon black pepper
- 0.5 cup, broken into small pieces (optional) vermicelli noodles
- 2 tablespoons lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the finely chopped onion, celery, and diced carrots, and sauté for 5-7 minutes until the vegetables soften.
Stir in the minced garlic, chopped cilantro, and parsley. Cook for 1 minute until fragrant.
Add the turmeric, cinnamon, ginger, paprika, and cumin. Stir the spices into the vegetables to coat evenly.
Mix in the tomato paste and cook for another minute.
Pour in the diced tomatoes along with their juices and stir to combine.
Rinse the lentils and add them to the pot along with the chickpeas and vegetable broth.
Season with salt and black pepper, then bring the mixture to a boil.
Reduce the heat to a simmer, cover the pot, and cook for 40-45 minutes, stirring occasionally, until the lentils are tender.
If using vermicelli noodles, add them to the soup during the last 10 minutes of cooking and cook until softened.
Stir in the lemon juice, taste, and adjust seasoning if needed.
Serve hot, garnished with extra cilantro or parsley if desired.
Nutrition Facts
Calories |
349 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.3 g | 16% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 1005 mg | 44% | |
| Total Carbohydrate | 49.8 g | 18% | |
| Dietary Fiber | 11.9 g | 42% | |
| Total Sugars | 11.4 g | ||
| Protein | 12.8 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 126 mg | 10% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 1066 mg | 23% | |
*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.
