Fructose Free Moroccan Lentil Soup (Harira)
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Learn more →Ingredients
6 servings
- 2 tbsp olive oil
- 1 large yellow onion, finely diced
- 4 garlic cloves, minced
- 2 celery stalks, finely diced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp ground turmeric
- ½ tsp ground cinnamon
- ½ tsp smoked paprika
- ¼ tsp cayenne pepper
- 2 tbsp tomato paste
- 1 can (14 oz) diced tomatoes
Ingredient noteTomatoes carry a little excess fructose that a low fructose diet watches in larger servings; the small amount used here keeps the fructose load low, so it is likely Low Fructose. If you prefer to always avoid diced tomatoes, please tap it and change its rating to Red.
- 1 cup red lentils, rinsed
- 1 can (15 oz) chickpeas, drained and rinsed
- 6 cups low-sodium chicken broth
- ¼ cup fresh cilantro, roughly chopped
- ¼ cup fresh flat-leaf parsley, roughly chopped
- 2 tbsp fresh lemon juice
- salt and pepper, to taste
For serving
- lemon wedges, for serving (optional)
Instructions
- 1
Heat the olive oil in a large pot or Dutch oven over medium heat until shimmering. Add the onion and celery and cook, stirring occasionally, until softened and translucent, about 6–8 minutes.
- 2
Add the garlic and cook, stirring, until fragrant, about 1 minute. Add the cumin, coriander, turmeric, cinnamon, smoked paprika, and cayenne and stir to coat the vegetables, cooking until the spices are fragrant and slightly darkened, about 1 minute more. Watch closely so the spices don't scorch.
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