Harira soup is a beloved and nourishing dish that originated in Morocco, celebrated for its rich flavors and hearty ingredients. Bursting with a medley of spices, lentils, chickpeas, and fresh herbs, Harrira soup offers a comforting and wholesome experience.
The beauty of harira lies in its flexibility. While some recipes include lamb or beef, the vegetarian version is equally soul-satisfying. The key is to build layers of flavor through aromatic spices, fresh herbs, and a rich tomato base. Simmered to perfection, the result is a deeply satisfying broth that begs to be sopped up with crusty bread.
Ingredients
Servings 7
- 3 tablespoons olive oil
- 2 medium onions finely chopped
- 3 celery stalks chopped
- 2 garlic cloves crushed
- 2 teaspoons cumin
- 2 teaspoons turmeric
- 1/4 teaspoon cinnamon
- 1 teaspoon fine salt
- Black pepper to taste
- 2 medium-sized tomatoes grated
- 1/4 cup fresh cilantro chopped
- 1/4 cup fresh parsley chopped
- 6 cups water or broth
- 1 1/2 cups cooked chickpeas 1 can;15.5 ounces/ 440g
- 1 cup green lentils washed and drained
- 1 small-medium lemon
Nutritional Facts
Nutrition Facts
Vegetarian Harira Soup
Amount per Serving
Calories
248
% Daily Value*
Fat
8
g
12
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
5
g
Sodium
1150
mg
50
%
Potassium
562
mg
16
%
Carbohydrates
36
g
12
%
Fiber
13
g
54
%
Sugar
7
g
8
%
Protein
11
g
22
%
Vitamin A
980
IU
20
%
Vitamin C
21
mg
25
%
Calcium
60
mg
6
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
- In a large pot, heat olive oil over medium heat. Add chopped onions and celery and cook until softened.
- Add garlic, cumin, turmeric, cinnamon, salt, and pepper to the pot. Stir well and cook for another 2-3 minutes until the spices are fragrant.
- Add the tomatoes, chopped cilantro, and parsley. Cook for 5-7 minutes, stirring occasionally.
- Pour in the water or broth and add the chickpeas and green lentils. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes or until the green lentils are softened.
- Taste and adjust seasoning. If you find the soup too thick, you can add more broth or water to reach your desired consistency.
- Just before serving, squeeze the juice of one lemon into the soup and stir well.
Video
