Gluten-Free Moroccan Harira

Ingredients

• 6 cups certified gluten-free chicken or vegetable stock 6 cups certified gluten-free chicken or vegetable stock
• 1 cup cooked chickpeas or lentils (for vegan option) or shredded cooked chicken/beef 1 cup cooked chickpeas or lentils (for vegan option) or shredded cooked chicken/beef
• 1 large onion, finely chopped 1 large onion, finely chopped
• 2 carrots, peeled and diced 2 carrots, peeled and diced
• 2 celery stalks, diced 2 celery stalks, diced
• 1 medium potato, peeled and diced 1 medium potato, peeled and diced
• 3 cloves garlic, minced 3 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes, undrained 1 can (14.5 oz) diced tomatoes, undrained
• 2 tbsp olive oil 2 tbsp olive oil
• 1 tbsp ground cumin 1 tbsp ground cumin
• 1 tsp ground ginger 1 tsp ground ginger
• 1/2 tsp ground turmeric 1/2 tsp ground turmeric
• 1/4 tsp cayenne pepper (optional, for heat) 1/4 tsp cayenne pepper (optional, for heat)
• 1 tbsp cornstarch mixed with 2 tbsp cold water (for thickening) 1 tbsp cornstarch mixed with 2 tbsp cold water (for thickening)
• 1/2 cup fresh cilantro, chopped (for garnish) 1/2 cup fresh cilantro, chopped (for garnish)
• 1/2 cup fresh parsley, chopped (for garnish) 1/2 cup fresh parsley, chopped (for garnish)
• 1 tsp salt, or to taste 1 tsp salt, or to taste
• 1/2 tsp black pepper, or to taste 1/2 tsp black pepper, or to taste

Instructions

1. 1

   Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Add the chopped onion and sauté until softened and translucent, about 5-7 minutes. Stir in the minced garlic and cook for another minute until fragrant, being careful not to burn it.

2. 2

   Add the diced carrots, celery, and potato to the pot. Cook, stirring occasionally, for about 5 minutes until the vegetables begin to soften slightly. Stir in the ground cumin, ginger, turmeric, and cayenne pepper (if using), cooking for 1 minute more until the spices are fragrant.

3. 3

   Pour in the certified gluten-free stock and the can of diced tomatoes with their juice. Add the cooked chickpeas or lentils (or shredded chicken/beef) to the pot. Bring the mixture to a rolling boil, then reduce the heat to low, cover, and let it simmer gently for at least 40-45 minutes, or until the vegetables are tender and the flavors have melded beautifully.

4. 4

   In a small bowl, whisk together the cornstarch and cold water until smooth to create a slurry. Slowly pour this slurry into the simmering soup while stirring constantly. Continue to simmer for another 5 minutes, stirring, until the soup has thickened to your desired consistency. Season generously with salt and black pepper to taste.

5. 5

   Ladle the hot Moroccan Harira into bowls. Garnish generously with fresh chopped cilantro and parsley before serving. This soup is best enjoyed immediately, allowing the vibrant flavors to shine.

Nutrition (per serving)

Tips & Notes

• Use a good-quality extra-virgin olive oil here — the flavor comes through in simple recipes.
• Roasted garlic (400°F, 30–40 min in foil) gives a sweet, mellow flavor ideal for soups and sauces.
• Caramelize onions over medium-low heat for 30–45 minutes for a sweet depth; rush at high heat and they'll be bitter.