Moroccan Harira Soup

Method

1. Prepare the vegetables and herbs

   Finely chop 180 g of yellow onion and 100 g of celery. Mince 12 g of garlic. Chop 20 g of fresh cilantro and 20 g of flat-leaf parsley, including the tender stems, and keep the herbs together for the tomato base.

2. Soften the aromatic base

   

   Heat 30 ml of extra-virgin olive oil in a large, heavy pot over medium heat. Add 180 g of yellow onion, 100 g of celery, and 4 g of fine sea salt. Cook for 8 to 10 minutes, stirring often, until the vegetables are soft and translucent but not browned. Start checking at 8 minutes and lower the heat if the edges color.

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3. Bloom the garlic and spices

   Add 12 g of garlic, 4 g of ground ginger, 2 g of ground turmeric, 1 g of ground cinnamon, and 1 g of black pepper. Stir constantly for 30 to 45 seconds, just until fragrant, without letting the garlic or spices scorch.

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4. Cook the tomato paste

   Add 30 g of tomato paste and cook for 2 minutes, stirring and scraping the bottom of the pot, until the paste darkens slightly and loses its raw aroma.

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5. Build the tomato and herb base

   

   Pour in 800 g of no-salt-added crushed tomatoes, then stir in 20 g of fresh cilantro and 20 g of flat-leaf parsley. Bring to a gentle simmer and cook for 4 minutes, stirring occasionally, until the mixture is cohesive, glossy, and evenly flecked with herbs.

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6. Simmer the lentils and chickpeas

   

   Rinse 150 g of dry brown lentils under cool running water and check for small stones. Stir the lentils and 240 g of no-salt-added canned chickpeas, drained and rinsed into the tomato base with 1440 ml of low-sodium vegetable broth. Bring the soup to a steady boil over medium-high heat, then reduce to medium-low and partially cover. Simmer gently for 40 to 45 minutes, stirring every 8 to 10 minutes, until the lentils are fully tender but still hold their shape. Start checking at 40 minutes and add a small splash of hot water if the broth becomes too thick before the lentils soften.

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7. Thicken the broth

   

   Whisk 30 g of all-purpose flour with 180 ml of water for the flour slurry in a bowl until completely smooth. While stirring the soup in a steady circle, pour in the slurry in a thin stream. Return to a gentle simmer and cook uncovered for 10 minutes, stirring frequently so the flour cooks through and does not settle on the bottom. The broth should become silky and lightly coat a spoon.

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8. Cook the vermicelli

   

   Break 60 g of fine vermicelli into short lengths over the pot and stir well. Simmer uncovered for 6 to 8 minutes, stirring several times to keep the strands separate, until the noodles are tender and the soup remains pourable. Start checking at 6 minutes; stop cooking before the noodles become soft enough to dissolve into the broth.

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9. Balance and serve

   Remove the pot from the heat and stir in 30 ml of fresh lemon juice. Taste and adjust the seasoning with a little more salt or lemon only as needed. Ladle into warm bowls, top with fresh cilantro for serving (optional), and serve with lemon wedges (optional) and dates (optional).

Smart Substitutions

• No brown lentils? Use green lentils, which hold their shape similarly. Begin checking at 40 minutes and continue simmering until fully tender.
• No fine vermicelli? Use 2 ounces (60 g) angel hair pasta broken into short pieces and cook it at the same point for 6 to 8 minutes. For six servings, short-grain rice can be used instead: add 1/3 cup (65 g) rinsed rice after thickening and simmer for 15 to 18 minutes, adding hot broth as needed, until tender.
• Avoiding wheat? Use rice instead of vermicelli. For six servings, replace the flour slurry with 2 tablespoons (16 g) cornstarch whisked with 3 tablespoons (45 ml) cold water; stream it into the simmering soup and cook for 1 to 2 minutes, stirring, until lightly thickened. Check packaged broth and spices when choosing ingredients.
• No cilantro? Increase the parsley and add a small handful of celery leaves for a fresh, green finish.

Tips and Variations

• Include the tender cilantro and parsley stems; they bring more herbal depth than leaves alone.
• Keep the soup at a gentle simmer after adding the flour slurry so the base thickens smoothly instead of catching on the pot.
• Wait until the lentils are fully tender before adding vermicelli, because the noodles cook much faster than the legumes.

What Went Wrong?

• Soup is too thick Stir in hot water or low-sodium broth a little at a time until it pours easily from the ladle.
• Flour formed small lumps Whisk the soup firmly and press small lumps against the side of the pot with the back of a spoon. Lift out any persistent lumps with a small fine-mesh skimmer rather than straining the whole soup.
• Lentils are still firm Continue simmering before adding the flour slurry or vermicelli, checking every 5 minutes and adding a small splash of hot water if the broth becomes too thick.
• Flavor tastes muted Adjust salt first, then add lemon juice in small increments until the tomato and herbs taste brighter.

Nutrition Estimate

• Fiber: 10 g per serving
• Sodium: 445 mg per serving

Nutrition disclaimer:This recipe is provided for general cooking information only. Nutrition values are estimates and may vary by ingredients, brands, preparation methods, and serving sizes. Check ingredient labels and follow appropriate food-safety practices. This content is not medical, dietary, allergy, or professional food-safety advice.

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