Moroccan Harira Soup

Dive into the rich and aromatic world of Moroccan cuisine with this hearty Harira soup recipe, a beloved comfort dish often enjoyed during Ramadan or cool evenings. Packed with warming spices like cinnamon, ginger, and turmeric, this soup combines tender red lentils, protein-rich chickpeas, and delicate vermicelli noodles in a flavorful tomato-based broth. Optional additions of diced beef or lamb add depth, while fresh herbs like cilantro and parsley lend vibrant freshness. Thickened with a touch of flour for a satisfying consistency, this dish is finished with a squeeze of bright lemon juice and optional sweet dates for serving. Perfect for six servings, Moroccan Harira Soup is a one-pot marvel showcasing the irresistible fusion of earthy spices and nutritious ingredients.

Nutriscore Rating: 74/100

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 stalks, chopped
• 0.5 bunch fresh cilantro, chopped
• 0.5 bunch fresh parsley, chopped
• 6 medium tomatoes, peeled and chopped
• 2 tablespoons tomato paste
• 1 teaspoon ground cinnamon
• 1 teaspoon ground ginger
• 1 teaspoon ground turmeric
• 1 teaspoon ground paprika
• 1 teaspoon ground cumin
• 0.5 teaspoon ground black pepper
• 1.5 teaspoons salt
• 1 cup red lentils, rinsed
• 1 cup cooked or canned chickpeas, drained
• 200 grams beef or lamb (optional, diced into small cubes)
• 6 cups water or vegetable stock
• 0.5 cup vermicelli noodles, broken into small pieces
• 2 tablespoons all-purpose flour
• 1 tablespoon lemon juice, to serve
• 5 pieces dates (optional, for serving)

Directions

Step 1

Heat the olive oil in a large pot over medium heat. Add the chopped onions and celery, cooking until softened, about 5-7 minutes.

Step 2

Stir in the cilantro and parsley, reserving a small amount of each for garnish.

Step 3

Add the diced meat (if using) and brown for about 5 minutes, stirring occasionally.

Step 4

Stir in the chopped tomatoes, tomato paste, cinnamon, ginger, turmeric, paprika, cumin, black pepper, and salt. Cook for 2-3 minutes until the spices become fragrant.

Step 5

Pour in the water or vegetable stock and bring to a boil.

Step 6

Add the lentils and chickpeas. Reduce the heat to low, cover the pot, and simmer for 30 minutes.

Step 7

In a small bowl, whisk the flour with 1/4 cup of water until smooth. Gradually add this mixture to the soup while stirring to thicken the broth.

Step 8

Introduce the broken vermicelli noodles to the soup and simmer for another 10 minutes, or until the noodles are cooked.

Step 9

Taste and adjust the seasoning if needed.

Step 10

Serve hot, garnished with the reserved cilantro and parsley, a squeeze of fresh lemon juice, and optional dates on the side.

Nutrition Facts

Serving size	3447 grams (3447.0g)

Amount per serving	% Daily Value*
Calories	2649

Total Fat 94.20g	121%
Saturated Fat 23.90g	119%
Polyunsaturated Fat 4.00g
Cholesterol 150mg	50%
Sodium 9333mg	406%
Total Carbohydrate 374.30g	136%
Dietary Fiber 66.20g	236%
Total Sugars 134.40g
Protein 106.10g	212%

Vitamin D 14IU	70%
Calcium 626mg	48%
Iron 33mg	185%
Potassium 7063mg	150%

*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: 30.6%

Protein: 15.3%

Carbs: 54.1%