Moroccan Chickpea and Lentil Soup (Harira)

Are you looking for a hearty vegetarian soup that will put "meat" on your bones? Then this Moroccan chickpea and lentil soup (Harira) is just for you.

This hearty and easy to make soup is perfect for the cold winter days we are having  here in the north.  It’s not your classic winter vegetable soup or tomato soup. It’s more dynamic than the winter soups and stews we’re used to up here, which is why I’m welcoming it with open arms this winter! Either way, your house will smell wonderful when this soup is cooking. Use a saucepan, stock pot, or Dutch oven to put your harira together. Although I have never made it in a slow cooker, I am sure it is quite adaptable, so throw it in your slow cooker for an easy cooking process.

One adaptation is the use of lamb.

You see, according to a student from Morocco who attends the university where I work, this is a typical dish to eat during Ramadan. It is what you eat at sunset to break the fast. If you want to eat this as Moroccans do traditionally during Ramadan, eat harira with the small sesame based cookies known as chebakia. Although harira is closely affiliated with the holiday, people still make it year round.

When you dig into a bowl of this Moroccan chickpea and lentil soup (Harira) you won't need anything else. It's that satisfying. Harira recipes vary from family to family, so while my recipe doesn’t use any meat, feel free to add your favorite meat. Between lamb, chicken, or beef, you have many options to add-on this yummy base.  This soup reheats beautifully, and also freezes well.

Now, if you want to be 100% authentic, then you need to use dry chickpeas that have been soaked overnight. The cooking time will be longer though. For this recipe, I was in a bit of a hurry, so I used canned chickpeas. Make sure you drain and rinse them. For the lentils, I did use dry lentils because they don't take too long to cook. 

Minimal spices, max flavor

Now, given the rich taste and aroma, you'd think that this recipe uses tons of spices. Not so! Turmeric, cumin, paprika, and a dash of cinnamon. That's it. The cinnamon is not as strange as it sounds; it gives an incredible depth to the already rich flavors in this soup. So not only is this soup so delicious, but it’s not fussy or overly complicated. It’s simple, yet super delicious.

An extra little tip if you’re interested: you can make your harira thicker by adding egg to it. All you must do is beat 2 to 3 eggs and add ¼ cup of lemon juice. Slowly stream this into your harira as it cooks. You may see some white strands from the egg while it cooks and thickens. That’s ok!

Apart from its incredible flavors, this Moroccan chickpea and lentil soup (Harira) is VERY healthy. It is packed with protein that comes from the chickpeas, and iron that comes from the lentils. That’s why this soup, without the use of chicken stock, is perfect for vegetarians and vegans alike! It’s hearty, filling, and full of plant-based protein.

Both chickpeas and lentils have been around for millennia. Chickpeas have been cultivated since around 3,000 B.C. Like many of the foods we know today, they originated in the Fertile Crescent. From there they spread to India, Africa, and Egypt. Eventually they made their way to Europe where they were a favorite of the ancient Roman diet. In modern times, chickpeas are most consumed in India, Pakistan, and Myanmar. India is a largely vegetarian country, so eating beans and legumes is very common. 

An ancient legume

Lentils, like chickpeas, are an ancient crop. Actually they are even older, with the oldest record of cultivation dating back to around 5,500-5,000 BC. Lentils were a valuable crop because they made up for the protein needs which could not be obtained from cereals.

The lowly parsley which is often relegated to the job of garnish is also rich in nutrients. This is worth mentioning since there is ½ cup of this herb in this recipe. Parsley is rich in vitamin C and iron. Lentils are most popular in the Mediterranean, India, where lighter diets with less meat reign supreme, and surprisingly, Canada. To properly make this vegetarian, omit the chicken stock I use in the recipe. I’m not vegetarian which is why I opted to use it, but you can replace the chicken stock with some extra vegetable stock or just water.

Here are the steps to make Moroccan Harira Soup:

1. Gather all your ingredients and have them chopped, measured and ready to go. I like to use glass prep bowls that come in a variety of sizes for this step. You can mix the spices and salt together.
2. In a soup pot heat the olive oil on medium and sauté the onions, carrots and celery until the onions are translucent. Add the corn starch and stir a few times to combine.
3. Add the spice mixture and stir to combine.
4. Add the chicken and vegetable broth to the pot.
5. Using and immersion blender break up the solids little bit but not too much.
6. Bring the liquid to a boil, then add the parsley, cilantro and rinsed chickpeas.
7. Add the dry lentils.
8. Add the crushed tomatoes. Turn down the heat to medium and cook for 25 minutes then serve.

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.

Here's a culinary tip: I mix all the spices together, and then, also the herbs (separate dishes). Especially with the spices, I find that they mix more evenly.

Make a batch of Moroccan chickpea and lentil soup (harira) and share the recipe with your friends.

If you want to explore more Moroccan recipes here are a few you can try that are very easy to make. I have two dishes for a tagine style chicken that you can easily make in a slow cooker. The Moroccan chicken tagine has a nice balance of sweet and savory flavors with apricots, an exotic spice blend and topped with sliced potato. Another tagine dish to try is Moroccan saffron chicken with savory delicate flavors.  Moroccan country bread  or khobz maghribi is a simple bread that is traditionally used as a utensil to soak up all the wonderful juices of those tasty tagine dishes.

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5 from 18 votes

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Moroccan Chickpea and Lentil Soup (Harira)

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.

Course Soup

Cuisine Moroccan

Keyword beans and legumes, garbanzo, healthy, lentil, North African, stew

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Servings: Change to adjust-> 10 servings

Calories 97 kcal

Author Analida Braeger

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 15 oz chickpeas canned, drained and rinsed
• ¾ cup lentils dry
• 1 28 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

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 cook for 25 minutes. 

Recipe Notes

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.

Nutrition Facts

Moroccan Chickpea and Lentil Soup (Harira)

Amount Per Serving

Calories 97 Calories from Fat 27

% Daily Value*

Fat 3g5%

Sodium 797mg35%

Potassium 269mg8%

Carbohydrates 13g4%

Fiber 5g21%

Sugar 2g2%

Protein 4g8%

Vitamin A 2730IU55%

Vitamin C 9.8mg12%

Calcium 26mg3%

Iron 1.6mg9%

* Percent Daily Values are based on a 2000 calorie diet.