Vegetarian Moroccan Harira with Dates & Lemon

Olivia

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Moroccan harira soup is a comforting tomato-based soup made with lentils, chickpeas, dates, spices, and lemon for balanced, nourishing flavor.

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Prep Time 15

Cook Time 45

Total Time 1

Servings: 4

Course: Soup

Cuisine: Mediterranean

Calories: 113

Ingredients Equipment Cooking Instructions Nutrition Notes

Ingredients

2 tablespoons olive oil
1 onion finely diced
2 celery stalks diced
2 carrots diced
3 garlic cloves minced
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon paprika
¼ teaspoon cinnamon
1 can 14 oz crushed tomatoes
1 cup cooked chickpeas
½ cup lentils brown or green, rinsed
6 cups vegetable broth or water
4–6 dates pitted and chopped
Salt and black pepper to taste
Juice of 1 lemon
Fresh parsley or cilantro chopped

Equipment

Large Soup Bowl

Cooking Instructions

Heat olive oil in a large pot over medium heat.
Add onion, celery, and carrots with a pinch of salt.
Cook 6–8 minutes, until softened.
Add garlic and spices; cook 30 seconds until fragrant.
Stir in tomatoes, chickpeas, lentils, and broth.
Bring to a boil, then reduce heat.
Simmer 35-40 minutes, until lentils are tender.
Add Dates
Stir in chopped dates during the last 10 minutes of cooking.
Add lemon juice and fresh herbs.
Taste and adjust seasoning.
Serve warm.

Nutrition

Calories: 113kcalCarbohydrates: 12gProtein: 1gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 26mgPotassium: 219mgFiber: 2gSugar: 7gVitamin A: 5236IUVitamin C: 5mgCalcium: 34mgIron: 1mg

Notes

Thicker soup: blend a small portion and stir back in

Grow-it-yourself: herbs, carrots, and celery are garden-friendly

Make ahead: flavors deepen overnight

Serve with: bread, flatbread, or simple salad

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