Harira (Moroccan Soup)


This hearty soup is great in winter; filling and flavourful, yet gluten free with no added fat.

Traditional Harira calls for flour mixed with water as a thickener. I used sweet potatoes and carrots to thicken the soup instead ,so this soup is completely gluten free.
Also ,I did not sauté the vegetables in oil , I learned this trick from a Moroccan friend. All you need is to blend the herbs with passata, then add the rest of ingredients, which makes this recipe with no added fat at all.

This soup does not taste any different from the original Harira recipe, with all the goodness of veggies and lentils .

To make Harira you’ll need: 

1 zucchini
1 large carrot
1 large sweet potato,peeled
1 C chopped parsley

1/2 C chopped coriander
1 Large onion, quartered
1 fennel bulb, quartered (the white part)
2 C  passata (strained tomatoes)
8 C chicken stock
1 1/2 C canned chickpeas , rinsed and drained
1/2 C red lentils, rinsed and drained


1 tsp cumin
2 tsp salt
1/2 tsp each paprika , turmeric, black pepper
1/2 tsp ras elhanout (optional)

To serve : 1/2 C chopped parsley


– In a food processor; purée herbs ,onions,fennel and passata.

– Pour onion mixture in a large saucepan over medium heat.

– Stir in stock,whole carrot,whole sweet potato, whole zucchini, lentils and chickpeas. Bring to a simmer. Reduce heat to medium-low. cook, stirring occasionally until the vegetables have softened,about 30 minutes .Season with spices. Add more broth or water if needed so that soup do not stick to the pan.


– Using a slotted spoon, transfer carrots,sweet potatoes and zucchini to food processor. Purée vegetables, then return back to sauce pan. Cover and continue simmering, about 15 minutes.

– Stir in parsley. Serve.


-Enjoy !


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