Middle Eastern · soup & stew

Moroccan Lentil Harira

Name: Moroccan Lentil Harira
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: Middle Eastern
Ingredients: 2 tbsp Extra Virgin Olive Oil; 150 g Yellow Onions (finely diced); 100 g Celery (finely diced); 4 cloves Garlic (minced); 15 g Ginger Root (finely grated); 1 tsp Turmeric (ground); 1 tsp Cinnamon (ground); 1 tsp Cumin Powder; 50 g Tomato Paste; 400 g Canned Crushed Tomatoes; 150 g Lentils (brown, rinsed); 240 g Canned Chickpeas (drained and rinsed); 1000 ml Vegetable Stock; 0.5 tsp Salt; 0.5 tsp Black Pepper (ground); 15 g Parsley (finely chopped); 15 g Coriander Leaf (finely chopped); 30 ml Lemon Juice (fresh)

Brown lentils and chickpeas simmered in tomato broth with ginger, cinnamon, and cumin. Stir in the coriander leaf and lemon juice off the heat.

Harira is the soup that breaks the fast in Morocco during Ramadan. This version leaves out the lamb and keeps the lentils, chickpeas, and tomato base. Use brown or green lentils: they hold their shape through the simmer, while red lentils collapse into a purée and give a different soup. The vegetable stock and canned chickpeas carry salt of their own, so the salt in the list is light and the soup is seasoned to taste at the end. It thickens as it stands and tastes better the next day.

VeganGluten-FreeDairy-FreeNut-Free

1 hrstart to table

15 min prep · 45 min cookServes4× bowl373 kcal a serving

Cook · 1 hr

Against your pantry

Make an account and fill your pantry — then every recipe opens with what you’re short.

A bowl of thick red-brown lentil and chickpea soup topped with chopped parsley and coriander leaf, with a lemon wedge beside it.

Ingredients

Ticks stay put if you leave and come back.

Nothing ticked yet

Method

Read it through once before you start the pan.

Storage

Fridge: Up to 3 days
Freezer: Up to 3 months

Cool, then refrigerate in a covered container or freeze in single portions. Thaw in the fridge and reheat on the stove over medium heat, adding a splash of water if the soup has thickened.

Per serving

The numbers, if you want them.

373

Calories

17 g

Protein

57 g

Carbs

11 g

Fat

13 g

Fiber

Estimated from USDA FoodData Central, for the recipe as written.

Iron, folate, potassium — and the rest.

Pro reads them off the ingredients above, and totals your day in the journal.

See what Pro adds

Cook these next.

Cook it with your hands full.

One step a screen, a timer wherever the step gives a time, and one big button to the next. Free, no account.