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Spiced Pumpkin and Lentil Harira with Preserved Lemon

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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.

  • Total Time: 1
  • Yield: 4 servings

Ingredients

  • 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

Instructions

  1. Heat the oil in a large pot or Dutch oven over medium heat. Add the onion and celery and cook, stirring occasionally, until softened, about 8-10 minutes.
  2. Add the garlic, ginger, cumin, coriander, paprika, cinnamon, and cayenne (if using). Cook, stirring constantly, until fragrant, about 1 minute.
  3. Stir in the diced tomatoes with their juices, pumpkin puree, rinsed lentils, vegetable broth, chickpeas, and tomato paste. Bring to a boil.
  4. Once boiling, reduce heat to low, cover, and simmer for 35-45 minutes, or until the lentils are tender.
  5. Stir in the chopped preserved lemon rind, cilantro, and parsley. Season generously with salt and black pepper to taste. Simmer for another 5 minutes.
  6. Serve hot, garnished with additional fresh cilantro and lemon wedges on the side.

Notes

For a smoother texture, you can blend a portion of the soup with an immersion blender before adding the herbs. If you can’t find preserved lemon, add the zest and juice of half a regular lemon at the end of cooking. This soup tastes even better the next day as the flavors meld. Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 116
  • Sugar: 4
  • Sodium: 174
  • Fat: 7
  • Saturated Fat: 2
  • Unsaturated Fat: 5
  • Trans Fat: 0
  • Carbohydrates: 13
  • Fiber: 1
  • Protein: 2
  • Cholesterol: 5

Find it online: https://www.buenosairesrunway.com/spiced-pumpkin-and-lentil-harira-with-preserved-lemon/