Flavor-Packed Moroccan Harira Soup
A fragrant Moroccan soup filled with lentils, chickpeas, tomatoes, and vermicelli, enriched with warming spices. High in plant-based protein, fiber, and low in saturated fat, it’s easy to make and perfect for weeknight dinners or meal prep. Serve with fresh herbs and lemon for a cozy, satisfying meal.
Equipment
- 1 large pot (about 6–8 quarts)
- 1 Cutting board
- 1 Chef’s knife
- 1 small mixing bowl
- 1 stirring spoon
- Measuring cups and spoons
Ingredients
- 2 tablespoons olive oil
- 1 medium onion diced
- 2 celery stalks diced
- 4 garlic cloves minced
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- ½ teaspoon ground cinnamon
- ½ teaspoon ground ginger
- ½ teaspoon ground turmeric
- ½ teaspoon black pepper
- ¼ teaspoon cayenne pepper
- 6 cups vegetable broth
- 1 cup dried brown lentils
- 1 15.5 oz / 439 g can chickpeas, drained and rinsed
- 2 tablespoons cold water
- 1 tablespoon all-purpose flour
- 1 14.5 oz / 411 g can diced tomatoes
- 3 tablespoons dried vermicelli noodles optional: substitute capellini or rice
- ¼ cup fresh cilantro chopped
- ¼ cup fresh parsley chopped
- Salt to taste
- Lemon wedges for serving
Instructions
- Preparing the Base Vegetables: Start by gathering all your fresh ingredients. Heat 2 tablespoons of olive oil in a large pot over medium heat. Once the oil shimmers, add the diced onion and celery. Stir occasionally and let them gently soften for about 10 minutes. The goal here is to sweat the vegetables—not brown them—so they release their natural sweetness and form a flavorful base for the soup.
- Blooming the Aromatic Spices: Next, add the minced garlic to the softened vegetables and stir for 30 seconds until fragrant. Then incorporate the spices: 1 teaspoon cumin, 1 teaspoon paprika, ½ teaspoon cinnamon, ½ teaspoon ginger, ½ teaspoon turmeric, ½ teaspoon black pepper, and ¼ teaspoon cayenne. Stir constantly for about one minute. This step “blooms” the spices, helping them release their full aroma and infuse the oil with flavor.
- Adding the Broth and Legumes: Pour in 6 cups of vegetable broth, followed by 1 cup of dried brown lentils and the drained chickpeas from a 15.5 oz (439 g) can. Increase the heat slightly to bring the soup to a gentle boil. Once boiling, reduce the heat to a simmer and cover partially. Let it cook for about 25 minutes, stirring occasionally. The lentils should soften and absorb the rich, spiced broth.
- Preparing the Thickening Mixture: While the soup simmers, mix 2 tablespoons of cold water with 1 tablespoon of all-purpose flour in a small bowl until smooth. This slurry will help slightly thicken the soup and give it a comforting, velvety texture.
- Incorporating Tomatoes and Thickening: Slowly stir the flour mixture into the soup, followed by a 14.5 oz (411 g) can of diced tomatoes. Continue to simmer for another 5 minutes. Stir gently to combine the tomatoes evenly, allowing the flavors to meld and the soup to thicken slightly without clumping.
- Cooking the Noodles: Add 3 tablespoons of dried vermicelli noodles to the soup, stirring them in thoroughly. Let the soup simmer for an additional 3 minutes, or until the noodles are tender. If you prefer, you can substitute the vermicelli with broken capellini pasta or rice, adjusting the cooking time as needed for the chosen noodle or grain.
- Adding Fresh Herbs: Once the noodles are cooked, remove the pot from heat. Stir in ¼ cup chopped fresh parsley and ¼ cup chopped fresh cilantro. These fresh herbs brighten the soup with a vibrant, aromatic finish and add a layer of freshness to the rich, spiced broth.
- Seasoning to Taste: Taste the soup carefully and season with salt and additional black pepper as needed. Adjust the seasoning gradually, keeping in mind that the broth and chickpeas already contribute some natural flavor.
- Serving the Soup: Ladle the Moroccan Harira Soup into bowls. Serve hot with lemon wedges on the side, allowing each person to squeeze fresh lemon juice into their bowl for a zesty, tangy finish. This final touch enhances the flavors and balances the richness of the soup.
- Tips and Variations: For a thicker soup, allow it to simmer a few extra minutes before adding noodles. For a lighter version, omit the noodles or use low-carb pasta. This soup stores well in the refrigerator for 3–4 days and freezes beautifully, making it ideal for meal prep
Notes
- Vermicelli noodles are optional; capellini pasta or rice can be used instead.
- Adjust spices according to taste; increase cayenne for more heat or reduce paprika for a milder flavor.
- Lentils and chickpeas make the soup naturally high in protein and fiber.
- For a richer flavor, simmer the soup longer to allow the spices to deepen.
- Fresh herbs should be added at the end to preserve their bright, aromatic taste.
- Lemon wedges add a zesty contrast; serve on the side so each person can adjust to taste.
