Why You’ll Love Spiced Pumpkin and Lentil Harira with Preserved Lemon Recipe
This recipe brings together warm spices like cumin, coriander, and cinnamon with the natural sweetness of pumpkin for a deeply flavorful bowl of soup. Lentils and chickpeas make it filling and satisfying, while preserved lemon adds a subtle tang that brightens every bite.
It’s a one-pot meal that’s easy to prepare, naturally vegan, and perfect for batch cooking. The flavors deepen as it sits, making leftovers even better the next day. Whether you’re looking for a wholesome weeknight dinner or something special for guests, this harira delivers comfort and complexity in every spoonful.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
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)
1 (14.5 oz) can diced tomatoes, with juices
1 ½ cups pumpkin puree (not pumpkin pie filling)
¾ cup brown or green lentils, rinsed
6 cups low-sodium vegetable broth
1 (15 oz) can chickpeas, drained and rinsed
2 tablespoons tomato paste
1 preserved lemon rind, rinsed and finely chopped
½ cup fresh cilantro, chopped
½ cup fresh parsley, chopped
Salt and black pepper, to taste
Lemon wedges, for serving
Directions
Heat the oil in a large pot over medium heat. Add the diced onion and celery and sauté for 6 to 8 minutes, until softened and translucent.
Stir in the garlic and grated ginger. Cook for about 1 minute until fragrant. Add the cumin, coriander, paprika, cinnamon, and cayenne (if using), and toast the spices briefly to enhance their aroma.
Pour in the diced tomatoes with their juices, then stir in the pumpkin puree, lentils, vegetable broth, chickpeas, and tomato paste. Mix well to combine.
Bring the soup to a gentle boil, then reduce the heat to low. Cover partially and simmer for 35 to 40 minutes, or until the lentils are tender and the flavors have melded together.
Stir in the chopped preserved lemon rind, cilantro, and parsley. Season with salt and black pepper to taste. Let the soup simmer for another 5 to 10 minutes.
Serve hot with lemon wedges on the side for an extra burst of freshness.
Servings and timing
This recipe makes approximately 4 generous servings.
Preparation time: 10 to 15 minutes
Cooking time: 40 to 45 minutes
Total time: about 1 hour
Variations
For a spicier version, add extra cayenne pepper or stir in a spoonful of harissa paste.
To make the soup even heartier, add cooked rice, barley, or small pasta during the last 10 minutes of cooking.
You can include leafy greens such as spinach or kale for added nutrients. Stir them in during the final few minutes until wilted.
If you prefer a smoother texture, blend a portion of the soup with an immersion blender and stir it back into the pot.
Storage/Reheating
Store leftover soup in an airtight container in the refrigerator for up to 4 to 5 days. The soup will thicken as it cools due to the lentils absorbing more liquid. When reheating, add a splash of water or vegetable broth to reach your desired consistency.
To freeze, allow the soup to cool completely and transfer it to freezer-safe containers. Freeze for up to 3 months. Thaw overnight in the refrigerator before rehearming gently on the stovetop.
FAQs
Can I use red lentils instead of brown or green lentils?
Yes, but red lentils cook faster and tend to break down more, resulting in a thicker and creamier soup.
What can I substitute for preserved lemon?
If preserved lemon is unavailable, use freshly grated lemon zest and a squeeze of lemon juice added at the end of cooking.
Is this soup vegan?
Yes, this recipe is completely plant-based when made with vegetable broth.
Can I make this soup in advance?
Absolutely. The flavors deepen over time, making it an excellent make-ahead dish.
How can I thicken the soup if it’s too thin?
Let it simmer uncovered for a few extra minutes, or blend a portion of the soup to naturally thicken it.
Can I add meat to this recipe?
Yes, cooked shredded chicken or browned lamb can be added if you prefer a non-vegetarian version.
Is pumpkin puree the same as pumpkin pie filling?
No. Use plain pumpkin puree without added sugar or spices.
What should I serve with harira?
Serve it with crusty bread, flatbread, or a simple side salad for a complete meal.
Can I make this soup gluten-free?
Yes, the recipe is naturally gluten-free as long as your broth contains no gluten-based additives.
Why does the soup taste better the next day?
The spices and ingredients continue to meld together as the soup rests, resulting in a deeper, richer flavor.
Conclusion
Spiced Pumpkin and Lentil Harira with Preserved Lemon is a flavorful, wholesome soup that brings warmth and comfort to your table. With its blend of aromatic spices, creamy pumpkin, hearty legumes, and bright citrus notes, it’s both satisfying and nourishing. Whether enjoyed fresh or reheated the next day, this soup is sure to become a staple in your kitchen.
