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4.8 from 36 votes

Spicy Moroccan Lentil Soup Recipe

Moroccan lentil soup (aka Harira) is a nutritious low carb soup, stuffed with legumes and veggies! The soup is enriched with healthy and taste giving spices and is not hot but perfectly mild balanced in flavor. One-Pot, easy plant-based, meatless north-African soup. Enjoy this soup as a main dish with flatbread or as a starter.

Prep Time
15 mins
Cook Time
1 hr 15 mins
Total Time
1 hr 25 mins
Servings: 2 servings
Calories: 613 kcal
Course: Soup
Cuisine: Middle Eastern

Ingredients

  • 1 Tablespoon oil
  • 1 onion sliced
  • 1 tomato diced
  • 1 Tablespoon Ginger + Garlic paste or chopped fine
  • ½ Cup celery stalks greens cut small
  • 1 small carrot cut small
  • ¼ Teaspoon Black Pepper Ground
  • ¼ Teaspoon Turmeric Ground powder
  • 1 Teaspoon Cumin Seeds Ground powder
  • 1 Teaspoon red chili pepper flakes optional
  • ¼ Teaspoon cinnamon ground powder
  • 1 Cup red lentils *see Notes
  • 1 Cup chickpeas aka Garbanzo Beans, soft Cooked
  • 6 Cups Water mixed with concentrated Stock
  • To Taste salt
  • 1 lemon juice to garnish
  • Cilantro Fresh aka Coriander greens, to garnish

Instructions

    Cup of Yum
  1. Add the oil to your pot and heat up. Throw in the onion slices and cook translucent.
  2. Then add the tomato pieces and stir-fry for a minute
  3. Next, add the ginger and garlic and stir fry on high heat quickly. Reduce heat and directly add the cut celery greens and carrot pieces.
  4. Fry on medium heat for 2 minutes.
  5. Reduce heat and add in the spices one by one. Black Pepper, Turmeric, Cumin, Chili flakes, and cinnamon.
  6. Mix a bit and increase heat to medium.
  7. Throw in the red lentils and the cooked chickpeas. Mix and let cook for a minute.
  8. Now pour in the broth and mix the content well.
  9. Taste to see if salt is needed. Cover and let cook for about 1 hour on slow heat.
  10. Check once in a while on your soup.
  11. The soup is ready when all the ingredients are soft after 60 minutes.
  12. Garnish with lemon juice and cilantro and serve hot.

Notes

  • Use dry organic red lentils, but cooked soft chickpeas Red lentils cook quickly and here they don't need soaking in this recipe because the soup will be cooking beyond 20 minutes. However, the chickpeas need to be already cooked soft because they are notoriously hard otherwise and take a while to cook. I pressure cook my dry chickpeas before using them in my dishes.

Nutrition Information

Serving 1025g Calories 613kcal (31%) Carbohydrates 98g (33%) Protein 32g (64%) Fat 10g (15%) Sodium 2894mg (121%) Potassium 1507mg (43%) Fiber 36g (144%) Sugar 17g (34%) Vitamin A 6635IU (133%) Vitamin C 25.6mg (28%) Calcium 137mg (14%) Iron 10.4mg (58%)

Nutrition Facts

Serving: 2servings

Amount Per Serving

Calories 613

% Daily Value*

Serving 1025g
Calories 613kcal 31%
Carbohydrates 98g 33%
Protein 32g 64%
Fat 10g 15%
Sodium 2894mg 121%
Potassium 1507mg 32%
Fiber 36g 144%
Sugar 17g 34%
Vitamin A 6635IU 133%
Vitamin C 25.6mg 28%
Calcium 137mg 14%
Iron 10.4mg 58%

* Percent Daily Values are based on a 2,000 calorie diet.