Moroccan Harira Soup

Moroccan Harira Soup
Moroccan Harira Soup

This vibrant North African soup is full of warming spices and comforting flavors. Besides the exciting health benefits of turmeric, fresh ginger, and garlic, chickpeas and lentils provide loads of fiber and protein.

In fact, a recent study shows a direct correlation between chickpeas and appetite. Study participants who ate chickpeas regularly consumed fewer snacks and overall less food.

And legumes are GREAT for the heart according to a 25-year study which followed the dietary habits of 16,000 men around the world. The data concludes that legumes are associated with an astounding 82% reduction in risk for death associated with heart disease.

Use this nourishing bean soup to boost your Mediterranean diet weight loss. Modify our recipe to better suit your tastes by adding more spices like cayenne, fresh herbs, and vegetables. For a thicker soup mash some of the beans while still in the pot.

Moroccan Harira Soup

Yield: 6


  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon minced garlic
  • 1 teaspoon fresh ginger, minced
  • half onion, diced
  • ⅛ teaspoon sea salt
  • ⅛ teaspoon cinnamon
  • 1 teaspoon cumin
  • ½ teaspoon turmeric
  • 1 (15.5 ounce) can chickpeas
  • ½ cup lentils, rinsed and checked for pebbles
  • 3 tablespoons tomato paste
  • 4 cups chicken stock (or water)
  • ¼ cup rice or broken bits of angel hair pasta (optional)
  • 3 tablespoons cilantro, chopped
  • sea salt, to taste
  • freshly ground black pepper, to taste


  1. Drizzle extra-virgin olive oil into a pot over medium heat. Stir in the garlic, fresh ginger, and onions. Sprinkle a dash of sea salt. Cover and sweat the vegetables for about 5 minutes.
  2. Stir in the spices, chickpeas, lentils, and tomato paste.
  3. After about a minute pour in the chicken stock and bring to a gentle boil.
  4. Add the rice or pasta, and cilantro (reserve a bit to use as garnish) and let simmer for 30 minutes.
  5. Season with additional sea salt and black pepper to taste. Enjoy!
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