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Hearty Harira Moroccan Lentil Soup

Hearty Harira Moroccan Lentil Soup - featured image
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A nourishing and authentic Moroccan lentil soup rich with warm spices, fresh herbs, and a comforting texture, perfect for Ramadan or any cozy meal.

Ingredients

Scale
  • 2 tbsp extra virgin olive oil
  • 1 medium yellow onion, finely chopped
  • 3 garlic cloves, minced
  • 1 tsp fresh ginger, grated
  • 14 oz (400 g) canned diced tomatoes
  • 1 cup (200 g) brown or green lentils, rinsed
  • 1 cup (165 g) canned chickpeas, drained
  • 1/4 cup (50 g) short-grain rice (optional)
  • 1/2 cup fresh parsley, chopped
  • 1/2 cup fresh cilantro, chopped
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground turmeric
  • 1/2 tsp ground ginger
  • Salt and black pepper to taste
  • Juice of 1 lemon
  • 1 beaten egg (optional)
  • 6 cups (1.4 liters) water or vegetable broth

Instructions

  1. Prepare Ingredients (10 minutes): Rinse lentils and chickpeas under cold water. Chop onion, garlic, parsley, and cilantro finely. Grate fresh ginger and juice the lemon.
  2. Sauté Aromatics (8 minutes): Heat olive oil in a large pot over medium heat. Add onion and cook until translucent, about 5 minutes. Stir in garlic and fresh ginger, cooking for 2 more minutes until fragrant.
  3. Add Spices (2 minutes): Sprinkle in ground cumin, coriander, cinnamon, turmeric, and ground ginger. Stir constantly to lightly toast the spices.
  4. Add Tomatoes and Liquids (5 minutes): Pour in canned diced tomatoes and stir. Add water or vegetable broth and bring to a gentle simmer.
  5. Add Lentils, Chickpeas, and Rice (30-35 minutes): Stir in lentils, chickpeas, and rice. Cover and simmer gently, stirring occasionally, until lentils are tender and rice thickens the soup.
  6. Blend Partially (Optional, 3 minutes): Ladle about 2 cups of hot soup into a blender or use an immersion blender to puree part of the soup. Return blended portion to pot and stir.
  7. Add Fresh Herbs and Egg (5 minutes): Stir in chopped parsley and cilantro. If using egg, slowly drizzle beaten egg into hot soup while stirring vigorously to prevent scrambling.
  8. Season and Finish (2 minutes): Add salt, pepper, and fresh lemon juice to taste. Adjust seasoning gradually.
  9. Serve Warm: Ladle soup into bowls and garnish with extra cilantro or a lemon wedge if desired.

Notes

Use organic canned tomatoes for best flavor. Fresh parsley and cilantro are preferred but frozen or dried herbs can substitute. For gluten-free, omit rice or substitute with quinoa or millet. Partial blending creates a creamy texture without cream. Avoid rapid boiling to keep lentils intact. Add beaten egg slowly to prevent scrambling. Soup thickens when cooled; add broth or water when reheating if needed.

Nutrition

Keywords: Harira, Moroccan lentil soup, Ramadan soup, lentils, chickpeas, Moroccan spices, healthy soup, vegetarian soup, vegan option

Find it online: https://evabake.com/hearty-harira-moroccan-lentil-soup-recipe-easy-authentic-ramadan-meal/