Spiced Pumpkin and Lentil Harira with Preserved Lemon

A warming, spiced soup that combines sweet pumpkin and hearty lentils in a rich, aromatic broth. The addition of preserved lemon adds a unique, bright note that lifts the entire dish. This is a comforting, one-pot meal perfect for chilly evenings.

Ingredients for Spiced Pumpkin and Lentil Harira with Preserved Lemon

Gather these ingredients to create this flavorful and nourishing dish. Precise measurements ensure a balanced final result.

• 2 tablespoons olive oil or avocado oil
• 1 large yellow onion, finely diced
• 2 celery stalks, finely diced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon sweet paprika
• ½ teaspoon ground cinnamon
• ¼ teaspoon cayenne pepper (optional, for heat)
• 1 (14.5 oz) can diced tomatoes, with their juices
• 1 ½ cups (about 12 oz) pumpkin puree (not pumpkin pie filling)
• ¾ cup brown or green lentils, rinsed and picked over
• 6 cups low-sodium vegetable broth
• 1 (15 oz) can chickpeas, drained and rinsed
• 2 tablespoons tomato paste
• 1 preserved lemon, pulp removed, rind thoroughly rinsed and finely chopped (about 2 tbsp)
• ½ cup fresh cilantro, chopped, plus more for garnish
• ½ cup fresh flat-leaf parsley, chopped
• Salt and freshly ground black pepper, to taste
• Lemon wedges, for serving

Step-by-Step Preparation Guide

Follow these detailed instructions to build layers of flavor for a perfect result every time.

Step 1: Sauté the Aromatics

In a large, heavy-bottomed pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and celery. Cook, stirring occasionally, for 6-8 minutes until the vegetables are softened and translucent. Beginner Tip: Don’t rush this step. Properly softened onions form the flavor foundation of the soup.

Step 2: Bloom the Spices

Add the minced garlic and grated ginger to the pot. Cook for 1 minute until fragrant. Then, add all the ground spices (cumin, coriander, paprika, cinnamon, and cayenne). Stir constantly for 30-60 seconds. This “blooms” the spices in the oil, unlocking their full aroma and flavor. Common Mistake: Adding spices to a dry pot can cause them to burn and turn bitter.

Step 3: Build the Soup Base

Stir in the tomato paste and cook for another minute. Add the canned diced tomatoes with their juices and the pumpkin puree. Stir well to combine everything into a thick, fragrant paste. This concentrates the flavor before adding the liquid.

Step 4: Simmer to Perfection

Add the rinsed lentils and the vegetable broth to the pot. Stir, increase the heat to bring to a boil, then immediately reduce to a gentle simmer. Cover the pot partially, leaving a small gap. Simmer for 35-40 minutes, or until the lentils are tender but not mushy. Step-Level Hint: A partial cover allows some evaporation, thickening the soup, while preventing a messy boil-over.

Step 5: Final Additions and Seasoning

Once the lentils are tender, stir in the chickpeas, chopped preserved lemon rind, cilantro, and parsley. Let the soup simmer uncovered for another 5-10 minutes to allow the flavors to meld. Taste the soup—this is crucial. Season with salt and black pepper as needed. Remember, the preserved lemon and broth already contain salt, so add gradually.

Basics & Tips for Beginners

Mastering a few simple techniques will make this recipe foolproof and highly rewarding.

• Mise en Place: Chop all vegetables and measure all spices before you start cooking. This prevents burning aromatics while you scramble.
• Lentil Knowledge: Brown or green lentils hold their shape well in soups. Do not substitute red lentils, as they will disintegrate and create a completely different texture.
• Pumpkin Puree vs. Filling: This is a critical distinction. Pumpkin pie filling is pre-sweetened and spiced. You need 100% pure pumpkin puree in a can.
• Preserved Lemon Prep: Cut the lemon in half, scoop out and discard the soft inner pulp. Rinse the rind thoroughly under cool water to remove excess salt, then chop finely.

Pro Tips & Ingredient Substitutions

Adapt this recipe to your taste or pantry with these expert suggestions.

• No Preserved Lemon? Use the zest of one whole lemon added at the very end of cooking, plus a squeeze of its juice. The flavor profile will be different but still bright and citrusy.
• Protein Boost: Add shredded rotisserie chicken or browned ground turkey along with the chickpeas for a heartier, protein-rich version.
• Spice Control: The cayenne is optional. For a warming but not spicy soup, use a pinch of black pepper instead. For more heat, add ¼ teaspoon of red pepper flakes with the other spices.
• Fresh Herb Shortcut: In a pinch, you can use 2 tablespoons of dried parsley and 1 tablespoon of dried cilantro. Add them with the spices in Step 2 to rehydrate.

Serving & Presentation Ideas

Turn this comforting soup into a visually stunning centerpiece for your table.

Ladle the harira into deep, wide bowls. Garnish with an extra sprinkle of fresh cilantro or parsley. Serve with lemon wedges on the side for guests to adjust acidity to their liking. For a complete meal, offer warm, crusty bread for dipping or a side of fluffy couscous or quinoa spooned directly into the bowl. A dollop of plain yogurt or a drizzle of good-quality extra virgin olive oil just before serving adds a lovely, creamy finish.

What Makes This Recipe Different?

While harira is a traditional soup, this version offers a unique seasonal twist that sets it apart from common lentil soups or stews.

Compared to a standard lentil soup, this recipe uses pumpkin puree to create a naturally creamy, velvety broth without any dairy, making it both vegan-friendly and richer in texture. The preserved lemon is the star ingredient not commonly found in Western lentil dishes; it provides a complex, fermented tang that is more nuanced than simple lemon juice. Unlike a chili, the spice profile here is warm and aromatic (cinnamon, coriander) rather than smoky or intensely hot, offering a more nuanced and comforting flavor experience perfect for autumn and winter.

Frequently Asked Questions

Can I use fresh pumpkin instead of canned puree?

Absolutely. Roast about 2 pounds of sugar pumpkin or butternut squash until tender, then puree the flesh. You’ll need approximately 1 ½ cups of puree. This adds a wonderful depth of flavor.

How long does this soup keep in the refrigerator?

Stored in an airtight container, it will keep for 4-5 days. The flavors often improve on the second day. The lentils will continue to absorb liquid, so you may need to add a splash of broth or water when reheating.

Can I freeze Spiced Pumpkin and Lentil Harira?

Yes, it freezes very well for up to 3 months. Cool completely, then freeze in portion-sized containers. Thaw overnight in the refrigerator before reheating gently on the stovetop. Stir well as it reheats.

Is this soup gluten-free?

Yes, as written with vegetable broth, this recipe is naturally gluten-free. Always double-check your broth labels to ensure no gluten-containing additives are present.

My soup is too thick. What should I do?

Simply thin it to your desired consistency by adding more vegetable broth or water, ¼ cup at a time, when reheating. Remember, it will thicken as it sits and cools.