🍲Healthy Harira: A Lighter Take on the Classic Moroccan Soup

Introduction

Harira is one of Morocco’s most beloved dishes — a hearty, comforting soup traditionally served during Ramadan to break the fast. Packed with lentils, chickpeas, tomatoes, herbs, and spices, it’s a full meal in a bowl. But while traditional harira is rich in flavor, it can also be heavy due to the use of meat, flour, and oil.

In this recipe, we’re giving harira a healthier twist — removing excess fat, skipping the red meat, and boosting the veggie content — without losing its authentic Moroccan soul.

This Healthy Harira is:

🌿 Vegetarian (with a vegan option)
🥣 High in plant-based protein and fiber
🍅 Full of fresh, nourishing ingredients

🫙 Light, yet satisfying

Let’s dive into this lighter version of a Moroccan classic that you’ll want to enjoy all year round.

🛒 Ingredients

Serves: 4–6

Dry Ingredients:

1/2 cup dry lentils (brown or green)

1/2 cup cooked chickpeas (or canned, drained)
2 tbsp brown rice or quinoa (optional, for more texture)
2 tbsp rolled oats (optional, replaces flour as thickener)

Fresh Ingredients:

1 medium onion, finely chopped
2 celery stalks with leaves, chopped
1 large carrot, chopped

2 cloves garlic, minced
1 tbsp grated ginger (optional)
1 ½ cups ripe tomatoes, peeled and chopped (or use canned)

3 tbsp chopped fresh parsley
3 tbsp chopped fresh cilantro
1 tbsp tomato paste

1 tbsp olive oil

Spices:

1 tsp turmeric
1 tsp paprika

½ tsp black pepper
½ tsp ground cinnamon
Salt to taste

Optional: pinch of cayenne pepper or harissa for heat

Liquids:

5–6 cups vegetable broth or water

👩‍🍳 Step-by-Step Instructions

🥕 Step 1: Sauté the Aromatics

Heat olive oil in a large pot over medium heat.

Add the onion, celery, and carrot. Sauté for 5–7 minutes until soft.
Add garlic, ginger, turmeric, and paprika. Stir for 1 minute until fragrant.

🍅 Step 2: Add Tomatoes and Herbs

Stir in chopped tomatoes and tomato paste.

Add the parsley and cilantro.
Cook uncovered for about 5 minutes until tomatoes soften and release juices.

🫘 Step 3: Simmer the Soup

Add lentils, chickpeas, brown rice (or quinoa), and vegetable broth.

Bring to a boil, then lower heat and simmer covered for 30–35 minutes, or until lentils and grains are cooked.
If soup thickens too much, add more water or broth.

🥣 Step 4: Naturally Thicken the Harira

Add 2 tbsp rolled oats in the last 10 minutes of cooking to naturally thicken the soup.

Stir occasionally so it doesn’t stick to the bottom.

✅ Step 5: Final Touches

Season with salt, pepper, and cinnamon.
Adjust spices to taste.

Serve hot with a squeeze of lemon juice and fresh herbs on top.

🍋 Serving Suggestions

Enjoy with lemon wedges on the side for brightness.
Serve with whole wheat bread or date-stuffed batbout.

For a Ramadan iftar, pair it with stuffed dates and fresh fruit.

💡 Tips & Substitutions

Need	Substitute
Gluten-free?	Use quinoa instead of oats/rice
Want more protein?	Add tofu cubes or plant-based meat
Avoiding oil?	Sauté with a splash of water or broth
No fresh herbs?	Use dried parsley and cilantro (1 tsp each)

🥦 Nutrition (per serving – approx.)

Nutrient	Amount
Calories	210 kcal
Protein	10g
Fiber	8g
Fat	4g
Carbs	35g
Sugar	6g
Sodium	300mg

✅ Low in fat, high in fiber, loaded with vitamins A, C, and iron.

🌍 Cultural Notes

Harira is more than just soup in Morocco — it’s comfort, culture, and connection. By lightening it up, we make it accessible for modern diets without sacrificing its heritage. Whether you’re vegan, health-conscious, or simply want to try something new, this Healthy Harira is your warm welcome to Moroccan cuisine.