FILED UNDER: MOROCCAN Soups

Red Lentil Soup (Moroccan Harira)

A heartwarming lentil soup, well-known among many countries around the world featuring deep flavors from spices, lentils, tomatoes, and herbs - it's vegan, gluten-free, and dairy-free!
Ratings
5/5

Prep

10 min

Cook

40 min

Servings

8

Growing up, lentil soup was a hearty comfort that my family would enjoy on a very frequent basis. It’s very easy and quick to put together with most ingredients stored in your pantry!

From scratch, all you need is to saute a carrot, green pepper, onion, and 2 celery ribs in plenty of olive oil, add spices with lentils and cook until you add in tomato sauce and greens. Serve with a squeeze of lemon.

Let me know in the comments below if you tried the recipe and if you have any variations you’d like to share! 🙂

Red Lentil Soup (Moroccan Harira) | Vegan, GF, DF | How to Make Lentil Soup

RECIPE

Red Lentil Soup (Moroccan Harira)

Ingredients

For the Soup:
  • 1/3 cup of olive oil
  • 1 diced onion
  • 1 diced carrot
  • 2 diced ribs of celery
  • 1/2 diced green pepper
  • 1 cup of washed green or red lentils (no need to soak overnight)
  • 6 cloves of minced garlic
  • 1 tablespoon of ground ginger
  • 2 teaspoons of paprika
  • 2 teaspoons of coriander
  • 1 teaspoon of cumin
  • 1/2 teaspoons of cinnamon
  • 1/4 teaspoon of red pepper flakes
  • 1 tablespoon of salt
  • 1/2 teaspoon of ground black pepper
  • 8 cups of water
  • 5 oz tomato sauce
  • 5 oz mixed greens (baby shard, baby spinach, baby kale)
  • 1/2 cup of cilantro
  • 1/4 cup of parsley
  • 1/2 lemon freshly squeezed or 1 tablespoon of vinegar

Directions

For the Soup:
  • Add olive oil to a pot over medium-heat
  • Add diced onion, celery, carrot, and green pepper
  • Saute for 7 minutes until they soften and brown in color
  • Add lentils, ginger, garlic, spices, and water to the pot
  • Let the soup simmer for 20 minutes partially covered over medium heat
  • After 20 minutes, add tomato sauce, green mix, cilantro, parsley, and lemon juice
  • Cook for another 15 minutes partially covered
  • Turn off the heat and serve
NUTRITION FACTS (PER SERVING)

Red Lentil Soup (Moroccan Harira)

Calories: 190 | Total Fat: 7 g | Cholest: 0 mg | Total Carb: 27 g | Protein: 8 g

Click here for full nutrition label Nutrition information is calculated using an ingredient database and should be considered an estimate. In cases where multiple ingredient alternatives are given the first listed is calculated for nutrition. Garnishes and optional ingredients are not included.  
 

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Welcome to my Food Blog!
Hi, I'm Ophelia! Step into my kitchen where I take you on a delightful journey through the flavors of Eastern Europe. Experience my recipes with simplicity from step-by-step instructions and videos.

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