Colourful Moroccan harira soup with chickpeas in a bowl ready to be eaten.
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Moroccan harira soup with chickpeas

A delicious, filling soup with aromatic ingredients perfect for those nights when the temperature drops below zero!

Colourful Moroccan harira soup with chickpeas in a bowl ready to be eaten.

 

Developed by Hubert Cormier, PhD 

8 servings 
45 minutes (prep: 15 mins / cook: 30 mins)

3 (1665 ratings)
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Time required

45 minutes

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Carbohydrates

26 g/serving

Ingredients

  • ¼ cup (60 mL) extra-virgin olive oil
  • 1 large onion, diced (about 2 cups)
  • 4 stalks celery, diced (about 1 ½ cups)
  • 2 large carrots, peeled and sliced
  • ½ tsp (2.5 mL) ground turmeric
  • 1 tsp (5 mL) ground cumin
  • ½ tbsp (7.5 mL) harissa paste
  • Salt, to taste
  • 1 cup (250 mL) Italian parsley, chopped
  • 1 cup (250 mL) chopped coriander
  • 2 cups (470 mL) tomato sauce
  • 7 cups (1.75 L) sodium-reduced vegetable broth
  • 1 can (15 oz/425 g) chickpeas, drained
  • 1 tsp (5 mL) ground black pepper
  • 2 tbsp (30 mL) all-purpose flour
  • 1 egg
  • ¼ cup (60 mL) lemon juice

 

  • Calories 210
  • Carbs 26 g
  • Sugar 8 g
  • Fibre 7 g

Directions

  1. Heat oil in a large skillet over medium heat and sauté onion, celery and carrots until onion is translucent and starting to brown, about 5-10 minutes.
  2. Add turmeric, cumin, harissa paste or chili flakes, a pinch of salt, parsley, coriander, tomato sauce and vegetable broth and bring to a boil, then simmer uncovered for 25 minutes.
  3. Meanwhile, in a small bowl, whisk flour, egg and lemon juice in cold water. Stir into soup and simmer for about 5 minutes. Serve immediately.
  4. Garnish with pepper and fresh coriander leaves.

Per serving (1 of 8)

  • Calories 210
  • Protein 7 g
  • Total fat 10 g
    • Saturated fat 1.5 g
    • Cholesterol 25 mg
  • Carbohydrates 26 g
    • Fibre 7 g
    • Sugars 8 g
    • Added sugars 0 g
  • Sodium 280 mg
  • Potassium 556 mg

Recipe developed by Hubert Cormier, PhD and Doctor of Nutrition.

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Cart2Table has been reviewed and approved by Registered Dietitian Caroline Leblanc and Certified Diabetes Educator Naomi Orzech.