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5.0 from 60 votes

Harira Recipe - Moroccan Chickpea and Lentil Soup

This Moroccan chickpea and lentil soup (harira) is hearty and delicious. You can adapt it to make it vegan by substituting the chicken broth for vegetable broth. Turmeric, cumin, and paprika are the main spices. A dash of cinnamon adds incredible depth.

Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 10 servings
Calories: 97 kcal
Course: Soup
Cuisine: Moroccan

Ingredients

  • 2 Tbsp olive oil
  • 1 onion large, chopped
  • 1 cup carrots 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 pepper cracked
  • 1 dash cinnamon

Instructions

    Cup of Yum
  1. Place all the spices in a small bowl and mix thoroughly.
  2. In a soup pot heat the olive oil on medium Sauté the onions, carrots, and celery until onions are translucent.
  3. Sprinkle with cornstarch and stir a few times. 
  4. Sprinkle the spice mixture, and stir. 
  5. Add the vegetable and chicken broth. Using an immersion blender, break up the solids a little bit, but not too much. 
  6. Bring the liquid to a boil, then add the parsley, cilantro, chickpeas, lentils, and crushed tomatoes.
  7. Turn heat down to medium, and simmer for 25 minutes. 

Notes

  • Variations:
  • FAQs:
  • Q: Can I freeze this soup?A: Yes, this soup freezes very well. Allow it to cool completely and portion into containers. Store in air tight containers for up to 3 months. After thawing and reheating you can add a little water to the desired consistency.
  • Q: Can I make this dish ahead?A: Sure, just allow it to cool and store in the refrigerator for up to 3 days in an air tight container. Reheat on the stove or in the microwave. It is actually better the second day after the flavors have really integrated.
  • Pasta: Add this near the end and break the long strands in half if using angel hair or use orzo. If you have cooked pasta, just drop it in.
  • Beef, chicken or lamb: Cut the meat into bite size pieces and brown in a skillet then add to the soup at the simmering stage. Cook until tender.
  • Rice: You can add cooked rice at the end before serving to enhance the dish too.
  • Lemon: Add fresh squeezed lemon just before you serve for some added fresh kick.
  • Cayenne Pepper: If you like a little heat add some sparingly during the simmering step or go all out and add 1 teaspoon but check the heat level.

Nutrition Information

Calories 97kcal (5%) Carbohydrates 13g (4%) Protein 4g (8%) Fat 3g (5%) Sodium 797mg (33%) Potassium 269mg (8%) Fiber 5g (20%) Sugar 2g (4%) Vitamin A 2730IU (55%) Vitamin C 9.8mg (11%) Calcium 26mg (3%) Iron 1.6mg (9%)

Nutrition Facts

Serving: 10servings

Amount Per Serving

Calories 97

% 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.