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Vegetarian Harira Soup

Moroccan Spiced Vegetarian Harira Soup

This Moroccan chickpea and lentil soup is hearty, healthy, delicious and simple to make!
5 from 4 votes
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Servings 6
Prep Time 5 minutes
Total Time 45 minutes

Ingredients
 

  • 2 celery ribs very finely minced
  • 1-2 medium carrots very finely minced
  • 1 large yellow onion very finely minced
  • 10 g (1 tbsp) fresh ginger very finely minced
  • 5 cloves garlic finely minced
  • 2 tsp ground cumin
  • 2 tsp ground coriander seed
  • 1 tsp smoked paprika
  • ½ tsp cinnamon
  • ¼ tsp allspice
  • 1 tbsp tomato paste
  • 50 g (¼ cup) dried red lentils
  • 50 g (¼ cup) dried green lentils
  • 1 (400g/14oz) can chickpeas drained and rinsed
  • 1 tsp lemon zest
  • 1 (400g/14oz) can whole peeled tomatoes crushed with hands
  • 2 litres (8 cups) vegetable broth
  • 125 g (½ cup) orzo
  • 250 g (2 cups) kale stripped from ribs and roughly chopped
  • 15 ml (1 tbsp) lemon juice
  • 2 tsp ras el hanout see note
  • 5 g (2 tbsp) cilantro chopped

Instructions
 

  • In a large saucepan or Dutch oven over medium heat, add 30ml (2 tablespoons) olive oil and heat until shimmering. Add the celery, carrots and onions along with a generous pinch of salt. Cook, stirring occasionally, until the vegetables are softened and have begun to brown around the edges, around 7-10 minutes.
    Adding the mirepoix
  • Add the ginger and garlic and cook, stirring constantly, until fragrant - about 30 seconds.
    Adding the ginger and garlic
  • Add the cumin, coriander seed, paprika, cinnamon and allspice. Cook until well incorporated and very fragrant - another 30 seconds.
    Adding the spices to the pot
  • Add the tomato paste. Stir to combine and cook until the paste darkens and beings to leave a film on the bottom of the pot, about 2 minutes.
    Adding the tomato paste to the pot
  • Add both lentils, the chickpeas and the lemon zest. Stir until combined.
    Adding the lentils and chickpeas to the pot
  • Pour in the crushed tomatoes and stir to combine. Add the vegetable broth and bring to a boil. Reduce the heat to a simmer and cook, stirring occasionally, until the lentils are tender - about 20 minutes.
    Adding the tomatoes
  • Add the orzo and the kale. Stir to combine and cook until the noodles are al dente and the kale is tender - about 5-10 minutes.
    Adding the kale to the soup
  • Turn off the heat and stir in the lemon juice and the ras el hanout. Add the cilantro. Taste to adjust for seasoning, adding more salt and pepper, if needed. Serve.
    Vegetarian harira ready to serve

Video

Notes

If you do not have ras el hanout or cannot find it, you can make it at home. Simply combine 1 teaspoon salt, 1 teaspoon ground cumin, 1 teaspoon ground ginger, 1 teaspoon ground turmeric, 1/2 teaspoon cinnamon, 1/2 teaspoon ground cardamom, 1/2 teaspoon ground black pepper, 1/2 teaspoon ground coriander, 1/2 teaspoon cayenne pepper, 1/2 teaspoon allspice, 1/4 teaspoon freshly ground nutmeg and 1/4 teaspoon ground cloves. Store in an airtight container.

Nutrition

Calories: 259kcal | Carbohydrates: 49g | Protein: 13g | Fat: 2g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1482mg | Potassium: 720mg | Fiber: 12g | Sugar: 9g | Vitamin A: 6939IU | Vitamin C: 52mg | Calcium: 186mg | Iron: 5mg

Disclaimer: Nutritional information is automatically generated and provided as guidance only. Accuracy is not guaranteed.

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