Know your food and its history with a great recipe for Harira. Moroccan Harira is a simple yet exotic and delicious soup made with lentils, chickpeas, carrots, celery, onion and a simple blend of spices. The flavor is amazing and it is a very healthy soup you can later freeze if you want to make a big batch. | ethnicspoon.com
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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

Ingredients

  • 2 Tbsp olive oil
  • 1 onion large, chopped
  • 1 cup carrots sliced
  • 1/2 cup celery diced
  • 2 tsp cornstarch
  • 4 cups vegetable broth
  • 2 cups chicken broth
  • 1/2 cup parsley chopped
  • 1/2 cup cilantro chopped
  • 1 15 oz chickpeas canned, drained and rinsed
  • 3/4 cup lentils dry
  • 1 28 oz crushed tomatoes canned

Spice Mixture

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.