Introduction
Harira is a traditional Moroccan soup that holds a special place in the hearts of many, especially during the holy month of Ramadan. This nourishing dish is often served to break the fast, offering a comforting blend of flavors and textures that warm the soul. Made with a rich base of tomatoes, lentils, chickpeas, and aromatic spices, Harira is a celebration of Moroccan culinary heritage. Our gluten-free version replaces traditional vermicelli with quinoa, making it a wholesome and inclusive dish for everyone to enjoy.
This soup is not only delicious but also incredibly nutritious. It’s loaded with plant-based protein, fiber, and essential vitamins, making it a perfect meal for lunch, dinner, or even meal prep. The blend of spices like turmeric, cinnamon, and ginger adds warmth and depth, while fresh herbs like cilantro and parsley bring a burst of freshness. Whether you’re new to Moroccan cuisine or a longtime fan, this gluten-free Harira is sure to become a favorite in your kitchen.
Harira is more than just a soup; it’s a symbol of togetherness and tradition. In Morocco, it’s often prepared in large batches and shared with family and friends. The process of making Harira is a labor of love, with each ingredient carefully selected and each step thoughtfully executed. By the time the soup is ready, the aroma alone is enough to bring everyone to the table. So, let’s dive into this easy, gluten-free recipe that’s perfect for any occasion!
Quick Recipe Info
| Servings | Ready In | Calories | Good For |
|---|---|---|---|
| 6-8 servings | 1 hour | 250 kcal | Lunch, Dinner, Ramadan |
Ingredients
For the Soup Base:
- 1/2 cup dried chickpeas (or 1 can, drained and rinsed)
- 1/2 cup green or brown lentils
- 1/2 cup quinoa, rinsed
- 1 tablespoon olive oil
- 1 large onion, finely chopped
- 2 celery stalks, diced
- 2 garlic cloves, minced
- 1 teaspoon ground turmeric
- 1 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- 1/2 teaspoon cayenne pepper (optional, for heat)
- 1 can (14 oz) diced tomatoes
- 6 cups vegetable broth (or water)
- Salt and black pepper to taste
For the Fresh Herbs:
- 1/2 cup fresh cilantro, chopped
- 1/2 cup fresh parsley, chopped
For the Garnish:
- Lemon wedges
- Extra cilantro or parsley
- Gluten-free bread or crackers (optional)
Step-by-Step Instructions
Step 1: Prep the Chickpeas
- If using dried chickpeas, soak them overnight in water with a pinch of salt. Drain and rinse before using. (Skip this step if using canned chickpeas.)
Step 2: Sauté the Aromatics
- Heat olive oil in a large pot over medium heat.
- Add the chopped onion and celery. Sauté for 5-7 minutes until softened.
- Stir in the minced garlic, turmeric, cinnamon, ginger, and cayenne pepper. Cook for another minute until fragrant.
Step 3: Cook the Soup Base
- Add the soaked (or canned) chickpeas, lentils, quinoa, diced tomatoes, and vegetable broth to the pot.
- Season with salt and black pepper. Stir well to combine.
- Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 45 minutes, stirring occasionally.
Step 4: Add Fresh Herbs
- Stir in the chopped cilantro and parsley during the last 10 minutes of cooking.
Step 5: Adjust Consistency
- If the soup is too thick, add more broth or water until you reach your desired consistency.
Step 6: Serve
- Ladle the soup into bowls and garnish with lemon wedges and extra herbs.
- Serve with gluten-free bread or crackers if desired.
Tips for Success
- Soak Chickpeas Overnight: This reduces cooking time and ensures they’re tender. If you’re short on time, canned chickpeas work just as well.
- Adjust Spices: Customize the spice levels to suit your taste. If you prefer a milder flavor, reduce the amount of cayenne pepper or omit it entirely.
- Make It Creamier: Blend a small portion of the soup and mix it back in for a thicker texture. This adds a velvety richness to the dish.
- Use Fresh Herbs: Fresh cilantro and parsley are key to achieving the authentic flavor of Harira. If you don’t have fresh herbs on hand, you can use dried herbs, but reduce the quantity by half.
- Simmer Slowly: Allowing the soup to simmer slowly helps the flavors meld together beautifully. Resist the urge to rush this step!
Variations
- Protein Boost: Add shredded chicken or lamb for extra protein. Simply cook the meat separately and stir it into the soup before serving.
- Vegan Option: Use vegetable broth and skip any meat additions. This version is already naturally vegan, but double-check your broth to ensure it’s vegan-friendly.
- Spicier Version: Increase the cayenne pepper or add a dash of harissa paste for a fiery kick. Harissa, a North African chili paste, adds depth and heat to the soup.
- Extra Veggies: Add diced carrots, zucchini, or spinach for extra nutrition and flavor. These vegetables complement the soup’s hearty texture.
Serving Suggestions
- Pair with Gluten-Free Bread: Serve Harira with a side of gluten-free flatbread or crackers for dipping. The bread soaks up the flavorful broth and adds a satisfying crunch.
- Add a Fresh Salad: A simple green salad with lemon vinaigrette makes a refreshing side dish. The acidity of the salad balances the richness of the soup.
- Top with Yogurt: A dollop of plain yogurt or a drizzle of tahini adds creaminess and tang. This is especially delicious if you’re serving the soup with a spicy variation.
- Lemon Wedges: Don’t forget the lemon wedges! A squeeze of fresh lemon juice brightens the flavors and adds a zesty finish.
Storage & Reheating
- Refrigeration: Store leftovers in an airtight container for up to 4 days. The flavors deepen over time, making the soup even more delicious the next day.
- Freezing: Freeze for up to 2 months. Thaw and reheat on the stovetop. If the soup thickens after freezing, add a splash of broth or water while reheating.
- Reheating: Warm on the stovetop over low heat, adding water or broth as needed. Stir occasionally to prevent sticking.
Nutrition Information (Per Serving)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 250 kcal | 13% |
| Total Fat | 6g | 8% |
| Saturated Fat | 1g | 5% |
| Carbohydrates | 38g | 13% |
| Fiber | 10g | 36% |
| Protein | 12g | 24% |
Cost Estimation
- Chickpeas: $1.50
- Lentils: $1.00
- Quinoa: $2.00
- Vegetables & Spices: $3.50
- Vegetable Broth: $2.00
- Total Cost: 10.00(10.00(1.25 per serving)
See Also
Did You Try This Recipe?
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