Spicy Moroccan Lentil Soup - Veg Harira Recipe [+Video]
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5 from 2 votes

Spicy Moroccan Lentil Soup Recipe

Moroccan lentil soup (aka Harira) is a nutritious low carb soup, stuffed with legumes and veggies! The soup is enriched with healthy and taste giving spices and is not hot but perfectly mild balanced in flavor. One-Pot, easy plant-based, meatless north-African soup. Enjoy this soup as a main dish with flatbread or as a starter.
Prep Time15 mins
Cook Time1 hr 10 mins
Total Time1 hr 25 mins
Course: Soup
Cuisine: Middle Eastern
Keyword: chickpeas, harira, healthy, low carb, red lentil
Servings: 2 servings
Calories: 613kcal
Author: Helene D'Souza

Ingredients

  • 1 Tablespoon Oil
  • 1 Onion sliced
  • 1 Tomato diced
  • 1 Tablespoon Ginger + Garlic paste or chopped fine
  • 1/2 cup Celery stalks greens cut small
  • 1 small Carrot cut small
  • 1/4 Teaspoon Black Pepper
  • 1/4 Teaspoon Turmeric Powder powder
  • 1 Teaspoon Cumin powder
  • 1 Teaspoon Red Chili Pepper Flakes optional
  • 1/4 Teaspoon Cinnamon powder
  • 1 cup Red Lentils *see Notes
  • 1 cup Chickpeas aka Garbanzo Beans, soft Cooked
  • 6 cups Water mixed with concentrated Stock
  • to taste Salt
  • 1 Lemon Juice to garnish
  • Cilantro aka Coriander greens, to garnish

Instructions

  • Add the oil to your pot and heat up. Throw in the onion slices and cook translucent.
  • Then add the tomato pieces and stir-fry for a minute
  • Next, add the ginger and garlic and stir fry on high heat quickly. Reduce heat and directly add the cut celery greens and carrot pieces.
  • Fry on medium heat for 2 minutes.
  • Reduce heat and add in the spices one by one. Black Pepper, Turmeric, Cumin, Chili flakes, and cinnamon.
  • Mix a bit and increase heat to medium.
  • Throw in the red lentils and the cooked chickpeas. Mix and let cook for a minute.
  • Now pour in the broth and mix the content well.
  • Taste to see if salt is needed. Cover and let cook for about 1 hour on slow heat.
  • Check once in a while on your soup.
  • The soup is ready when all the ingredients are soft after 60 minutes.
  • Garnish with lemon juice and cilantro and serve hot.

Video

Notes

  1. Use dry organic red lentils, but cooked soft chickpeas Red lentils cook quickly and here they don't need soaking in this recipe because the soup will be cooking beyond 20 minutes. However, the chickpeas need to be already cooked soft because they are notoriously hard otherwise and take a while to cook. I pressure cook my dry chickpeas before using them in my dishes.

Nutrition

Serving: 1025g | Calories: 613kcal | Carbohydrates: 98g | Protein: 32g | Fat: 10g | Sodium: 2894mg | Potassium: 1507mg | Fiber: 36g | Sugar: 17g | Vitamin A: 6635IU | Vitamin C: 25.6mg | Calcium: 137mg | Iron: 10.4mg