This healthy, hearty vegetable soup is rich in fragrant Moroccan spices of cinnamon, turmeric and ginger. This delicious plant-base winter soup is nutritious and satisfying to enjoy any day of the week.
This traditional Moroccan Harira soup main ingredients consists of vegetables, lentils, chickpeas, tomatoes, onions, olive oil, flour and middle eastern spices. Most often lamb is added to this delicious soup which gives it a distinct rich flavour. This recipe is meatless, and loaded with protein-rich lentils and chickpeas and the fragrant rich Moroccan spices of ginger, turmeric and cinnamon have immune-boosting and anti-inflammatory properties and it only takes 30 minutes to make. No grains or dairy is added. Only if you so desire to add a dollop of Greek yogurt as a garnish. Serve with my homemade Pita Bread.
This comfort soup is a healthy, and hearty vegetable soup with delicious flavours that no one will even miss the meat. You will want to make a big pot of this delicious soup!
WHAT MAKES THIS SOUP SO DELICIOUS
Since I grew up on a farm and we had access to beef, pork, chicken, turkey, eggs and dairy, it was often served at our dinner table when Mom prepared it in several ways. The only time we didn’t eat meat was when Mom made vegetable soups and pasta dishes. When I started to teach Hospitality and Nutrition I experience with different recipes. Over the years, trying different cultural foods, I began appreciating the different flavours this world has to offer.
What makes this soup so delicious is using the traditional spices. As we know, lentils and chickpeas have there own flavours and when you add cinnamon, turmeric, and ginger, it takes it to the next level. We can’t forget the vegetables have a lot of flavour and by using a vegetable or chicken stock will enhance the taste to this soup.
Quality ingredients can make a difference as well. I like to use organic vegetables if all possible and a good quality extra virgin olive oil. My choices are often the Mediterranean evoo and when visiting my Greek friends, I have often been so impressed with the wonderful flavour of olive oil that their family ships in from Greece.
INGREDIENTS
- extra virgin olive oil
- onion
- celery
- carrot
- spices: turmeric, cinnamon and ginger
- green lentils
- canned chickpeas
- tomato paste
- vegetable stock
- salt and pepper
- parsley
- Greek yogurt is optional
This traditional Moroccan soup is a popular starter or eaten on it’s own as a light lunch. This soup has wonderful fragrance with rich seasonings. Many restaurants will serve this soup and you can even find this sold as a street food.
HOW TO MAKE THIS DELICIOUS SOUP
In a medium sauce pot, over medium heat, sauté the onion for 2 minutes, then add the celery, and carrots, continue cooking for another 2 minutes. Stir in turmeric, cinnamon and ginger.
Stir in lentils, chickpeas, and tomato paste. Add vegetable stock and bring to a boil then reduce to a simmer for 30 minutes until lentils are cooked and vegetables are tender.
In a small bowl, mix together the flour and 1 cup of water until smooth, then stir into soup. Increase heat to a boil then simmer for about 5-10 minutes until it’s thickened. Stir in parsley.
Garnish this delicious hearty soup with fresh parsley, lemon wedges, Greek yogurt is you desired.
Moroccan Lentil and Chickpea Soup (Gluten free)
Equipment
- 2 qt or 1.89 liter sauce pot
Ingredients
- 3 tbsp extra virgin olive oil
- 1 onion, chopped
- 2 ribs celery, diced
- 1 medium carrot, diced
- 1/2 tsp turmeric
- 1/2 tsp cinnamon
- 1/2 tsp ginger
- 1 cup green lentils, rinsed and drained
- 1 1/2 cup canned chickpeas, drained and rinsed
- 2 tbsp tomato paste
- 4 cups vegetable stock
- 1 1/2 tbsp all-purpose flour
- 1 cup water
- 1 tsp salt
- 1/4 tsp fresh ground pepper
- 4 tbsp fresh parsley, chopped plus extra for garnishing
- 4 tbsp Greek yogurt for garnishing (optional)
- lemon wedges for garnishing (optional)
Instructions
- In a medium sauce pot, over medium heat, sauté the onion for 2 minutes, then add the celery, and carrots, continue cooking for another 2 minutes. Stir in turmeric, cinnamon and ginger.
- Stir in lentils, chickpeas, and tomato paste. Add vegetable stock and bring to a boil then reduce to a simmer for 30 minutes until lentils are cooked and vegetables are tender.
- In a small bowl, mix together the flour and 1 cup of water until smooth, then stir into soup. Increase heat to a boil then simmer for about 5-10 minutes until it’s thickened. Stir in parsley.
- Serve with pita bread and a dollop of Greek yogurt if desire. Garnish with fresh parsley and lemon wedges.
Nutrition
If you so desire to add Greek yogurt or sour cream, simply add a dollop before serving the soup. It will add a creaminess to the texture and flavour. Either way, serve with Pita bread if you like and it is the recipe on my blog. Enjoy!
