Harira Recipe - Moroccan Chickpea and Lentil Soup
User Reviews
5
Harira Recipe - Moroccan Chickpea and Lentil Soup
Description
The Harira recipe blends aromatic spices like cumin, turmeric, paprika, black pepper, and cinnamon to create a warm, complex flavor base. Onions, carrots, and celery are sautéed and mixed with the spice blend before adding chicken and vegetable broths. Part of the mixture is lightly pureed with an immersion blender to thicken the soup while retaining some texture from the chickpeas, lentils, and crushed tomatoes.
Fresh parsley and cilantro added near the end provide fresh herbal brightness, balancing the rich spices and legumes. The soup is simmered until the lentils are tender and flavors meld thoroughly.
This soup suits as a hearty starter or main, especially in cooler weather, and can be enhanced with additions like cooked pasta, meat, or lemon juice for brightness. It freezes well and benefits from resting time as the flavors deepen, making it suitable for preparing ahead.
The recipe accommodates variations like incorporating pasta for added substance or proteins such as beef or lamb for a meatier version. Adjust seasonings like cayenne pepper for heat according to taste.
Ingredients
- 2 Tbsp olive oil
- 1 onion large, chopped
- 1 cup carrot sliced
- ½ cup celery diced
- 2 tsp cornstarch
- 4 cups vegetable broth
- 2 cups chicken broth
- ½ cup parsley chopped
- ½ cup cilantro chopped
- 1 oz chickpeas canned, drained and rinsed
- ¾ cup lentils dry
- 1 oz crushed tomatoes canned
Spice Mixture
- 1 tsp kosher salt
- ½ tsp Turmeric
- ½ tsp paprika
- 1 tsp cumin
- ¼ tsp black pepper cracked
- 1 dash cinnamon
Instructions
- Place all the spices in a small bowl and mix thoroughly.
- In a soup pot heat the olive oil on medium Sauté the onions, carrots, and celery until onions are translucent.
- Sprinkle with cornstarch and stir a few times.
- Sprinkle the spice mixture, and stir.
- Add the vegetable and chicken broth. Using an immersion blender, break up the solids a little bit, but not too much.
- Bring the liquid to a boil, then add the parsley, cilantro, chickpeas, lentils, and crushed tomatoes.
- Turn heat down to medium, and simmer for 25 minutes.
Notes
- This soup freezes well for up to 3 months. Thaw completely and add water after reheating to adjust thickness.
- It can be stored in the refrigerator for up to 3 days and often tastes better after resting.
- Add pasta near the end of cooking, breaking long strands for easier eating.
- Browned bite-size pieces of beef, chicken, or lamb can be added at the simmering stage for a meat version.
- Cooked rice can be stirred in before serving to increase heartiness.
- Fresh lemon juice added just before serving adds bright acidity.
- Add cayenne pepper cautiously during simmering to adjust the heat level.
Nutrition Information
Show DetailsNutrition Facts
Serving: 10servings
Amount Per Serving
Calories 97 kcal
% Daily Value*
| Calories | 97kcal | 5% |
| Carbohydrates | 13g | 4% |
| Protein | 4g | 8% |
| Fat | 3g | 5% |
| Sodium | 797mg | 33% |
| Potassium | 269mg | 6% |
| Fiber | 5g | 20% |
| Sugar | 2g | 4% |
| Vitamin A | 2730IU | 55% |
| Vitamin C | 9.8mg | 11% |
| Calcium | 26mg | 3% |
| Iron | 1.6mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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