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Harira Soup

Harira Soup image
image showing recipe preparationPreparation timeelementPreparation time15 min
image showing recipe preparationCooking timeelementCooking time45 min
image showing recipe preparationPortionselementPortions4
image showing recipe preparationFromelementFromMiddle East

Herbed Tomato Soup with Lentils and Chickpeas

2 teaspoons olive oil

1 small yellow onion, finely chopped

2 small celery stalks, chopped

1 carrot, peeled and chopped

Pinch of salt

3 garlic cloves, crushed

1 teaspoon black pepper

1 teaspoon turmeric

1 teaspoon cumin

½ teaspoon ground ginger

½ teaspoon ground cinnamon

¼ teaspoon cayenne

1-400g can crushed tomatoes, no salt added

2 tablespoons tomato paste, no salt added

10g fresh cilantro (about 10 sprigs), chopped

75g green lentils, uncooked and rinsed

75g red lentils, uncooked and rinsed

150g cooked chickpeas

1L low sodium vegetable broth or water

50g rice, rinsed or 35g broken vermicelli

Lemon wedges, for serving


  • In a large soup pot, heat the olive oil over medium heat. Add the onions, celery, and carrots. Add a pinch of salt. Cook for 5 minutes, stirring regularly until softened.
  • Add the garlic and spices and cook for 1 to 2 minutes, stirring regularly.
  • Add the crushed tomatoes, tomato paste, cilantro, lentils (both green and red), and chickpeas and cook for 5 minutes, stirring periodically.
  • Add the broth or water and raise the heat. Bring to a boil for 5 minutes, then turn the heat to low. Cover and let simmer for 45 minutes or until the lentils are fully cooked and very tender (check occasionally and plan to add more stock or water. The soup will be thick, but it should not be too thick to pour)
  • Stir in the rice or vermicelli and cook for another 15 or until fully cooked.
  • Serve with lemon wedges.



 Nutritionist Comment: This traditional Moroccan soup is a balanced blend of flavors and nutrition. It makes a great meal when paired with a side salad.


Calories: 310

Carbohydrates: 56g

Sugar: 9g

Fiber: 11g

Total Fat: 4g

Saturated Fat: 0.5g

Protein: 15g

Sodium: 230mg