Moroccan Harira

Warm your soul with Moroccan Harira, a hearty and aromatic soup brimming with rich flavors and wholesome ingredients. This beloved North African dish features a medley of lentils, chickpeas, and delicate spices like cinnamon, turmeric, and cumin, all simmered in a fragrant tomato-based broth. The addition of fresh cilantro and parsley lends a vibrant herby touch, while a flour slurry and optional vermicelli noodles create a luxurious, velvety texture. Perfect for cozy evenings or as a traditional dish during Ramadan, this comforting soup is best served with tangy lemon wedges and sweet dates for a delightful balance of flavors. Ready in just over an hour, Moroccan Harira is a warming, satisfying meal that's as nourishing as it is delicious.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 3 tablespoons olive oil
• 1 large onion, finely chopped
• 2 stalks celery, finely chopped
• 3 cloves garlic, minced
• 1 teaspoon ground ginger
• 0.5 teaspoons ground cinnamon
• 1 teaspoon ground turmeric
• 0.25 teaspoons ground cayenne pepper
• 1 teaspoon ground paprika
• 1.5 teaspoons ground cumin
• 2 tablespoons tomato paste
• 2 cups crushed tomatoes (canned)
• 0.75 cups green lentils, rinsed and drained
• 1 cup cooked chickpeas, drained and rinsed
• 6 cups vegetable or chicken broth
• 0.5 cups fresh cilantro, chopped
• 0.25 cups fresh parsley, chopped
• 3 tablespoons all-purpose flour
• 0.5 cups water (for flour slurry)
• 0.5 cups vermicelli noodles (optional)
• 0 salt, to taste
• 0 black pepper, to taste
• 4 lemon wedges (for serving)
• 1 cup dates (for serving, optional)

Directions

Step 1

Heat the olive oil in a large pot over medium heat. Add the chopped onion and celery, and sauté for 5-7 minutes until softened and translucent.

Step 2

Stir in the minced garlic, ginger, cinnamon, turmeric, cayenne, paprika, and cumin. Cook for 1-2 minutes, stirring constantly, until fragrant.

Step 3

Add the tomato paste and cook with the spices and vegetables for another minute to enhance its flavor.

Step 4

Pour in the crushed tomatoes, and stir well to combine. Let the mixture simmer for 5 minutes, allowing the flavors to meld together.

Step 5

Stir in the lentils, chickpeas, and vegetable or chicken broth. Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for about 30-35 minutes, or until the lentils are tender.

Step 6

Add the chopped cilantro and parsley to the pot and stir to combine.

Step 7

In a small bowl, whisk together the flour and water to create a smooth slurry. Slowly pour the slurry into the simmering soup, stirring constantly. Let the soup cook for another 10 minutes to thicken.

Step 8

If using vermicelli noodles, break them into smaller pieces and add them to the soup during the last 10 minutes of cooking. Stir occasionally to prevent them from sticking together.

Step 9

Season the soup with salt and black pepper to taste. Adjust any other seasonings as needed.

Step 10

Serve the Harira hot, garnished with additional fresh herbs if desired. Offer lemon wedges on the side for a bright finish and dates for a traditional accompaniment.

Nutrition Facts

Serving size	3416.3 grams (3416.3g)

Amount per serving	% Daily Value*
Calories	2512

Total Fat 57.50g	74%
Saturated Fat 8.50g	43%
Polyunsaturated Fat 4.00g
Cholesterol 0mg	0%
Sodium 6652mg	289%
Total Carbohydrate 465.90g	169%
Dietary Fiber 73.60g	263%
Total Sugars 215.00g
Protein 73.80g	148%

Vitamin D 0IU	0%
Calcium 860mg	66%
Iron 33mg	183%
Potassium 6369mg	136%

*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.

Source of Calories

Fat: 19.3%

Protein: 11.0%

Carbs: 69.6%