Gluten-Free Moroccan Lentil Soup (Harira)

Celiac.com 12/12/2024 - Moroccan Harira is a deeply traditional soup, typically served during the holy month of Ramadan to break the fast. Known for its hearty and warming ingredients, harira combines lentils, tomatoes, and a fragrant blend of spices to create a comforting and nourishing dish. Although often made with flour, noodles, or even meat, it’s easy to create a gluten-free version that stays true to the soup’s complex flavors while also being wholesome and suitable for those with dietary restrictions. This gluten-free recipe emphasizes the rich Moroccan spices and the slow-simmered goodness of lentils and chickpeas, making it ideal for cold evenings or as a filling, nutrient-packed meal.

Gluten-Free Moroccan Lentil Harira Recipe

Ingredients:

• 2 tablespoons olive oil
• 1 large onion, finely diced
• 2-3 cloves garlic, minced
• 2 ribs celery, diced
• 2 medium carrots, diced
• 1 ½ teaspoons ground ginger
• 1 ½ teaspoons ground turmeric
• 1 teaspoon ground cinnamon
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• ½ teaspoon ground black pepper
• ¼ teaspoon cayenne pepper (optional, for spice)
• 4 cups vegetable broth
• 1 cup crushed tomatoes
• ½ cup green or brown lentils, rinsed
• ½ cup cooked chickpeas (or canned, drained and rinsed)
• ¼ cup fresh cilantro, chopped (plus extra for garnish)
• ¼ cup fresh parsley, chopped
• ½ lemon, juiced
• Salt to taste

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Instructions:

• Sauté the Vegetables: In a large pot, heat olive oil over medium heat. Add onions, garlic, celery, and carrots, and sauté until softened (about 5-7 minutes).
• Add the Spices: Stir in ginger, turmeric, cinnamon, cumin, paprika, black pepper, and cayenne. Cook for an additional 1-2 minutes until the spices are fragrant.
• Build the Soup: Add the vegetable broth, crushed tomatoes, lentils, and chickpeas to the pot. Stir well to combine.
• Simmer: Bring the soup to a boil, then reduce to a simmer. Let it cook uncovered for 30-40 minutes or until lentils are tender and the soup thickens. Stir occasionally and add more broth if needed.
• Add Herbs and Lemon: Stir in cilantro, parsley, and lemon juice. Season with salt to taste and adjust seasoning if necessary.
• Serve: Ladle the soup into bowls, garnish with extra cilantro, and serve warm.

Enjoy this gluten-free Moroccan harira as a standalone meal or alongside fresh gluten-free bread. It's an authentic taste of Morocco with a gluten-free twist, bringing the warmth of its traditional spices to your table.