nutritional information


  • Calories: 179
  • Protein: 7 g
  • Total Fat: 3 g
  • Saturated Fat: 0.5 g
  • Carbohydrates: 33 g
  • Cholesterol: 0 mg
  • Sodium: 537 mg
  • Fiber: 6 g
  • Sugar: 5 g

Moroccan Harira

Moroccan Harira

Serves 8

This traditional soup is thickened with a tadouira—a mixture of flour, tomato paste, and cilantro—and served with lemon wedges. Because of the vermicelli, the soup may thicken when cooled—simply add a little more water or broth when reheating.
  • ½ cup green lentils
  • 1 Tbs. olive oil
  • 1 large onion, chopped (2 cups)
  • ½ cup chopped fresh parsley
  • ½ cup chopped cilantro
  • ½ tsp. ground ginger
  • 1 cinnamon stick
  • 1 15-oz. can chopped tomatoes, drained, liquid reserved
  • 2 cups low-sodium vegetable broth
  • 1 15-oz. can chickpeas, rinsed and drained
  • ½ cup vermicelli
  • Lemon wedges, for garnish
  • 2 Tbs. all-purpose flour
  • ¼ cup chopped cilantro
  • 2 Tbs. lemon juice
  • 1 Tbs. tomato paste
  1. To make Harira: Cook lentils in pot of boiling salted water 2 minutes. Drain.
  2. Heat oil in large pot over medium heat. Add onion, parsley, cilantro, ginger, and cinnamon; sauté 5 minutes, or until onion is soft. Stir in tomatoes, and sauté 5 minutes more.
  3. Stir in broth, chickpeas, lentils, reserved tomato liquid, and 3 cups water. Season with salt and pepper, and bring to a boil. Cover, reduce heat to medium-low, and simmer 45 minutes, or until lentils are tender, stirring occasionally.
  4. To make Tadouira: Whisk flour with 1 cup water in bowl. Whisk in cilantro, lemon juice, and tomato paste. Stir Tadouira and vermicelli into Harira, and cook 3 minutes, or until noodles are soft. Serve with lemon wedges.
January 2008

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This is amazingly good. Even my husband, who is NOT vegetarian loves it. We will be making it again this winter as it is perfect dinner in cold weather.

ABQrobin - 2013-09-24 21:34:50

This turned out very well. I just used all broth since I had it instead of using the water- except for one cup worth. Used fresh ginger, probably extra onions. Otherwise, the same. Very good, filling and delicious.

Elizabeth Madden - 2013-03-19 16:54:04

I have made this soup several times and my family loves it, even my carnivore husband! You never miss meat with this one, it has complex flavor and richness. Yum. Can't wait to start making it again this fall/winter.

ABQrobin - 2011-09-13 12:54:44

I have also made this soup many times and I agree with the previous reviewer; it has a surprisingly complex flavor. it is easy to make. It is also filling without making you feel stuffed. Enjoy!

MelanieW. - 2011-10-27 11:52:56