A hearty, fully plant-based Moroccan classic made with tomato, chickpeas and lentils, warmed with fragrant spices.
Written by
Ecem Akkaba · Dietitian
Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.
Updated:
Moroccan Harira Soup – Spiced Chickpea and Lentil Soup contains 285 calories per serving: 14 g protein, 45 g carbohydrate and 5 g fat. It takes 55 minutes in total and makes 2 servings.
Moroccan Harira is a protein- and fiber-rich soup that is a staple of Ramadan tables. The combination of chickpeas and lentils, prepared with little oil, offers a filling yet low-calorie option.
Heat the olive oil in a pot; sauté the onion and celery until softened.
Add the garlic, ginger, turmeric and cinnamon and stir until fragrant.
Stir in the chopped tomatoes and cook for a few minutes until reduced.
Add the lentils and vegetable stock and simmer over low heat for 20 minutes.
Add the chickpeas and cook for another 15 minutes until the lentils are tender.
Stir in the chopped cilantro and parsley; season with salt and black pepper.
Serve hot with lemon wedges.
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