Harira Moroccan Lentil and Chickpea Soup

Name: Harira Moroccan Lentil and Chickpea Soup
Cuisine: Moroccan, African
Ingredients: ⅓ Cup extra-virgin olive oil; large onion, chopped fine; 2 celery ribs, chopped fine; 5 Garlic cloves, minced; 1 Tbsp fresh ginger, grated; 2 tsp ground coriander; 2 tsp smoked paprika; 1 tsp ground cumin; ½ tsp ground cinnamon; ⅛ tsp red pepper flakes; ¾ cup fresh cilantro, minced; ½ cup fresh parsley, minced; 4 cups chicken broth; 4 cups water; 15-ounce can chickpeas, rinsed; 1 cup brown lentils, picked over and rinsed; 28-ounce can crushed tomatoes; ½ cup orzo; 4 ounces Swiss chard, stemmed and cut into ½-inch pieces; 2 Tbsp lemon juice; Lemon wedges; Salt; Pepper; harissa, optional

3 steps

Updated at: Sat, 04 Oct 2025 23:48:33 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories406.2 kcal (20%)

Total Fat16.1 g (23%)

Carbs53.6 g (21%)

Sugars11.3 g (13%)

Protein16.9 g (34%)

Sodium1147.5 mg (57%)

Fiber11.9 g (42%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Heat oil in lg Dutch oven over med-high heat and add onion and celery, and cook, stirring frequently, until starting to brown, 7-8 min. Reduce heat to med and add garlic and ginger. Cook until fragrant, about 1min. Stir in coriander, cumin, cinnamon, paprika, and red pepper flakes and cook 1 min. Add ½ cup cilantro and ¼ cup parsley and cook 1 min.

Step 2

Stir in broth, water, chickpeas, and lentils. Increase heat and bring to simmer. Reduce heat to med-low, partially cover, and gently simmer until lentils are tender, about 20 min.

Step 3

Stir in tomatoes and pasta and simmer, partially covered, for 7 min, stirring occasionally. Stir in chardand continue simmering until pasta is tender, about 5 min. Off heat, stir in lemon juice, remaining cilantro, and remaining parsley. Season to taste and serve with lemon wedges and harissa.