Print

Harira: Moroccan Lentil and Chickpea Soup Recipe

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.1 from 8 reviews

Harira is a traditional Moroccan soup that is hearty, flavorful, and comforting. This rich and aromatic soup combines a vibrant mix of spices, lentils, chickpeas, tomatoes, and fresh herbs, simmered to perfection. Perfect for a nourishing meal, Harira is often enjoyed with a squeeze of fresh lemon juice to brighten its deep flavors.

Ingredients

Vegetables and Aromatics

  • 4 tbsp extra virgin olive oil
  • 1 large yellow onion, finely chopped
  • 2 celery stalks, chopped
  • 1 carrot, peeled and chopped
  • Kosher salt, to taste
  • 4 garlic cloves, minced

Spices

  • 1 ½ teaspoons black pepper
  • 1 ½ teaspoons turmeric
  • 1 teaspoon cumin
  • ½ teaspoon ground ginger
  • ½ teaspoon ground cinnamon
  • ½ teaspoon cayenne pepper

Tomatoes and Herbs

  • 2 (14-ounce) cans crushed tomatoes
  • 3 tablespoons tomato paste
  • 1 cup packed chopped fresh cilantro

Legumes and Grains

  • 1 cup green lentils, rinsed
  • 1 cup red lentils, rinsed
  • 1 (14-ounce) can chickpeas, drained and rinsed
  • ¼ cup long grain rice, rinsed (or ¼ cup broken vermicelli)

Liquids

  • 7 cups vegetable or chicken stock, preferably low-sodium

To Serve

  • Lemon wedges

Instructions

  1. Prepare the base: In a large Dutch oven, heat 4 tablespoons of extra virgin olive oil over medium heat until shimmering. Add the finely chopped yellow onion, chopped celery, and peeled chopped carrot. Season with kosher salt. Cook for 5 minutes, stirring regularly until the vegetables soften and become fragrant.
  2. Add garlic and spices: Add minced garlic along with black pepper, turmeric, cumin, ground ginger, ground cinnamon, and cayenne pepper. Cook for 1 to 2 minutes, stirring constantly to toast the spices and bring out their flavors.
  3. Add tomatoes, lentils, and chickpeas: Stir in the crushed tomatoes, tomato paste, chopped fresh cilantro, green and red lentils, and canned chickpeas. Add a pinch more kosher salt and cook for about 5 minutes, stirring regularly to combine everything well.
  4. Add broth and simmer: Pour in the vegetable or chicken stock and raise the heat to bring the soup to a boil. Let it boil gently for 5 minutes, then reduce heat to low. Cover and let simmer for 45 minutes or until the lentils and chickpeas are fully cooked and tender. Check occasionally; if the soup gets too thick, add more stock or water as needed to keep it pourable. Adjust salt accordingly as you add liquid.
  5. Cook the rice: Stir in the rinsed long grain rice (or broken vermicelli) and continue cooking for another 15 minutes or until the rice is tender and fully cooked, stirring occasionally to prevent sticking.
  6. Serve: Ladle the hot Harira soup into bowls and serve with lemon wedges on the side for squeezing over the soup to add a bright, fresh flavor.

Notes

  • For a thicker or thinner consistency, adjust the amount of stock or water during simmering.
  • Using a mix of green and red lentils adds texture and visual appeal, but you can substitute with any lentils available.
  • Lemon wedges are essential for serving to balance the spices with acidity.
  • Can be made a day ahead; flavors improve after resting and reheating.
  • To make this dish vegan, use vegetable stock instead of chicken stock.
  • Broken vermicelli can be substituted for rice for a lighter texture.

Find it online: https://glowcooks.com/harira-moroccan-lentil-and-chickpea-soup-recipe/