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Moroccan Lentil and Spinach Soup (Harira)_001

Moroccan Lentil and Spinach Soup (Harira)

This Moroccan Lentil and Spinach Soup, also known as Harira, is a robust and flavorful dish that combines nutritious lentils, spinach, and aromatic spices to create a comforting bowl of goodness. Perfect for a hearty dinner, it's a staple in Mediterranean cuisine that offers a balanced meal rich in protein, fiber, and essential nutrients.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course Dinner
Cuisine Moroccan
Servings 6 servings
Calories 240 kcal

Equipment

  • Large pot
  • Knife
  • Cutting board
  • Measuring cups and spoons

Ingredients
  

  • 1 cup dried lentils 200g
  • 2 tbsp olive oil 30ml
  • 1 large onion, finely chopped about 200g
  • 3 cloves garlic, minced about 15g
  • 1 tsp ground cumin 2g
  • 1 tsp ground coriander 2g
  • 1/2 tsp ground cinnamon 1g
  • 1/2 tsp ground turmeric 1g
  • 1/2 tsp ground ginger 1g
  • 1/4 tsp cayenne pepper 0.5g
  • 1 can diced tomatoes 14 oz or 400g
  • 6 cups vegetable broth 1.4 liters
  • 4 cups fresh spinach, roughly chopped 120g
  • 1/4 cup fresh cilantro, chopped 4g
  • 1/4 cup fresh parsley, chopped 4g
  • Salt and pepper to taste
  • 1 Juice of lemon about 3 tablespoons or 45ml
  • Lemon wedges for serving

Instructions
 

  • Rinse the lentils under cold water and set aside.
  • Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
  • Stir in the minced garlic and cook for an additional minute until fragrant.
  • Add the ground cumin, coriander, cinnamon, turmeric, ginger, and cayenne pepper to the pot. Cook for about 2 minutes, stirring constantly to prevent burning.
  • Pour in the diced tomatoes with their juices and cook for another 3 minutes, allowing the flavors to meld.
  • Add the rinsed lentils and vegetable broth to the pot. Bring to a boil, then reduce the heat to low and simmer for 30 minutes, or until the lentils are tender.
  • Stir in the chopped spinach, cilantro, and parsley. Continue to simmer for an additional 5 minutes, or until the spinach is wilted.
  • Season the soup with salt, pepper, and lemon juice. Adjust the seasoning to your taste.
  • Serve hot, garnished with lemon wedges on the side.

Notes

For a thicker soup, you can blend a part of the soup and mix it back in.
This soup can be stored in the refrigerator for up to 4 days or frozen for up to 3 months.
To make this recipe vegan, ensure that the vegetable broth is free from animal products.
If desired, you can add chickpeas for additional protein and texture.
Keyword Harira, Healthy Soup Recipe, Lentil Soup, Mediterranean cuisine, Moroccan Lentil and Spinach Soup