Description
A comforting, protein-packed vegetarian and gluten-free Harira soup that’s perfect for Ramadan iftar! This Moroccan classic is loaded with lentils, chickpeas, tomatoes, and aromatic spices, making it a nourishing and satisfying meal to break your fast. It’s easy to make, naturally gluten-free, and incredibly flavorful. 🍲✨
Ingredients
Scale
Main Ingredients:
- 2 tbsp olive oil
- 1 large onion, finely chopped 🧅
- 3 cloves garlic, minced 🧄
- 2 medium carrots, diced 🥕
- 2 stalks celery, chopped
- 2 cups canned crushed tomatoes 🍅
- 6 cups vegetable broth
- ½ cup red lentils, rinsed
- 1 cup cooked chickpeas (or canned, drained & rinsed)
Spices & Seasoning:
- 1 tsp ground cumin
- ½ tsp turmeric 🌿
- ½ tsp cinnamon
- ½ tsp ground ginger
- ½ tsp smoked paprika 🌶️
- ½ tsp salt (adjust to taste)
- ¼ tsp black pepper
Finishing Touches:
- ½ cup fresh cilantro, chopped
- ½ cup fresh parsley, chopped 🌿
- 2 tbsp lemon juice 🍋
- ½ tsp chili flakes (optional, for heat)
Instructions
1️⃣ Sauté the Base:
- Heat olive oil in a large pot over medium heat.
- Add chopped onion, garlic, carrots, and celery. Sauté for 5 minutes until softened.
2️⃣ Add Spices & Tomatoes:
- Stir in the cumin, turmeric, cinnamon, ginger, smoked paprika, salt, and black pepper. Cook for 1 minute until fragrant.
- Pour in the crushed tomatoes and cook for 5 more minutes.
3️⃣ Add Lentils & Broth:
- Add the rinsed lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
4️⃣ Chickpeas & Final Simmer:
- Stir in the cooked chickpeas and simmer for another 10-15 minutes.
5️⃣ Finishing Touches:
- Add fresh parsley, cilantro, and lemon juice. Stir well and let simmer for 5 more minutes.
6️⃣ Serve & Enjoy:
- Ladle into bowls, garnish with extra herbs, and serve warm with gluten-free bread or dates!
Notes
- Consistency Tip: If the soup gets too thick, add more broth or water to adjust.
- Storage: Refrigerate in an airtight container for up to 4-5 days.
- Freezing: Freeze in portions for up to 3 months. Reheat on the stovetop.
- Spice Adjustments: Add chili flakes for extra heat or a bit of honey for sweetness.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Soup, Iftar Dish
- Method: Simmering, Stovetop Cooking
- Cuisine: Moroccan, Middle Eastern
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: ~250 kcal
- Sugar: 5g
- Sodium: 480mg
- Fat: 5g
- Saturated Fat: 0.7g
- Unsaturated Fat: 4.3g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg