Harira is a popular Moroccan soup, often served to break the fast during Ramadan. It is made with tomatoes, chickpeas, lentils, and a fragrant mix of spices. This recipe uses mild spices and avoids acidic ingredients like tomatoes, making it ideal for those looking for a soothing yet flavorful meal.
Moroccan Harira Soup
A nourishing Moroccan soup made with lentils, chickpeas, and tomatoes, traditionally served during Ramadan.
Servings: 4
Calories: 280kcal
Ingredients
- 1 tbsp garlic-infused oil
- 1 small onion finely chopped (optional; use spring onions for low FODMAP)
- 2 celery stalks finely chopped
- 1 large carrot diced
- ½ cup green or brown lentils rinsed
- 1 can 400g chickpeas, drained and rinsed
- 1 tsp ground cumin
- 1 tsp ground turmeric
- ½ tsp ground cinnamon
- ½ tsp ground ginger
- 1 tbsp fresh parsley chopped (replaces coriander)
- 4 cups low-sodium vegetable broth
- 2 tbsp olive oil
- Salt and pepper to taste
- Lemon wedges optional for serving
Instructions
- Heat garlic-infused oil in a large pot over medium heat. Add the onion (or spring onions), celery, and carrot. Sauté for 4-5 minutes until softened.
- Stir in the cumin, turmeric, cinnamon, and ginger, cooking for another minute until fragrant.
- Add the lentils and chickpeas to the pot, stirring to coat them in the spices.
- Pour in the vegetable or chicken broth and bring to a boil.
- Reduce the heat to low and let the soup simmer for 25-30 minutes, or until the lentils are tender.
- Season with salt and pepper to taste.
- Stir in the fresh parsley and olive oil before serving.
- Optional: Serve with lemon wedges on the side for those who want a fresh citrus boost.
Notes
Nutrition: Carbohydrates: 35g; Protein: 12g; Fat: 8g; Saturated fat: 2g; Fiber: 10g; Sodium: 340mg
