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A rustic terracotta bowl of hearty Moroccan Harira Soup with chickpeas and herbs, served with fresh flatbread and a side salad.

Hearty Vegetarian & GF Moroccan Harira Soup

This comforting Harira soup, traditionally enjoyed during Ramadan, is adapted to be completely vegetarian and gluten-free without sacrificing its authentic Moroccan flavors. Packed with lentils, chickpeas, and a aromatic blend of spices, it's a wholesome and satisfying meal.
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Prep Time 25 minutes
Cook Time 55 minutes
Total Time 1 hour 20 minutes
Servings: 6 servings
Course: Main Course
Cuisine: Moroccan
Calories: 380
Ingredients Equipment Method Notes

Ingredients
  

For the Soup Base
  • 2 tbsp Olive Oil
  • 1 medium Yellow Onion finely chopped
  • 2 cloves Garlic minced
  • 2 stalks Celery diced
  • 1 tsp Ground Turmeric
  • 1 tsp Ground Ginger
  • 1/2 tsp Ground Cinnamon
  • 1/2 tsp Sweet Paprika
  • 1/4 tsp Black Pepper
  • Pinch Saffron Threads optional, for color and aroma
  • 1 28-oz can Diced Tomatoes undrained
  • 3 tbsp Tomato Paste
  • 6 cups Vegetable Broth low sodium
  • 1/2 cup Green or Brown Lentils rinsed
  • 1 15-oz can Chickpeas rinsed and drained
  • 1/2 cup Fresh Cilantro chopped, plus more for garnish
  • 1/2 cup Fresh Parsley chopped, plus more for garnish
  • 1 tsp Salt or to taste
For the Tadwira (Thickener)
  • 1/4 cup Gluten-Free All-Purpose Flour or chickpea flour / cornstarch
  • 1/2 cup Cold Water or Vegetable Broth
For Serving
  • 2 Lemons cut into wedges

Equipment

  • Large Pot or Dutch Oven
  • Cutting Board
  • Sharp Knife
  • Measuring cups and spoons
  • Whisk

Method
 

Prepare the Base
  1. Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped onion and celery, cooking until softened, about 5-7 minutes.
  2. Add minced garlic, turmeric, ginger, cinnamon, paprika, and black pepper. If using saffron threads, add them now. Cook for 1 minute more, stirring constantly until fragrant.
  3. Stir in the diced tomatoes (undrained) and tomato paste. Cook for 2-3 minutes, stirring, allowing the tomato paste to deepen in color.
Simmer the Soup
  1. Pour in the vegetable broth and add the rinsed lentils. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 30 minutes, or until lentils are tender.
  2. Add the rinsed and drained chickpeas to the pot. Continue to simmer, uncovered, for another 10 minutes.
Thicken the Soup (Tadwira)
  1. While the soup simmers, prepare the tadwira: In a small bowl, whisk together the gluten-free flour (or cornstarch) and cold water (or broth) until completely smooth with no lumps.
  2. Gradually pour the tadwira mixture into the simmering soup, stirring constantly to prevent lumps. Continue to stir and cook for another 5-7 minutes, until the soup has thickened to your desired consistency. It should be rich and velvety.
  3. Stir in the chopped fresh cilantro and parsley. Season with salt to taste, adjusting if necessary.
Serve
  1. Ladle the hot Harira soup into bowls. Garnish with extra fresh cilantro or parsley and serve immediately with lemon wedges on the side for squeezing.

Notes

For a smoother soup, you can blend about 1-2 cups of the soup with an immersion blender before adding the tadwira. If you prefer a richer flavor, add a pinch of dried mint during the last 5 minutes of cooking. Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. The soup may thicken further upon cooling; simply thin with a splash of vegetable broth when reheating.