Description
Harira is a traditional Moroccan lentil and chickpea soup, bursting with fresh herbs and warming spices. This hearty and satisfying vegetarian soup combines a variety of legumes, vegetables, and aromatic spices to create a rich, flavorful dish perfect for chilly days or as a comforting meal. It’s ideal for make-ahead cooking and tastes even better the next day, often served with lemon wedges and warm pita bread.
Ingredients
Scale
Vegetables and Legumes
- 1 large yellow onion (finely chopped)
- 2 celery stalks (chopped)
- 1 carrot (peeled and chopped)
- 4 garlic cloves (minced)
- 1 cup green lentils (rinsed)
- 1 cup red lentils (rinsed)
- 1 14-ounce can chickpeas (drained and rinsed)
- 1 cup packed chopped fresh cilantro
- ¼ cup long grain rice (rinsed) or ¼ cup broken vermicelli
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
- Kosher salt (to taste)
Other Ingredients
- 4 tablespoons extra virgin olive oil
- 2 14-ounce cans crushed tomatoes
- 3 tablespoons tomato paste
- 7 cups vegetable or chicken stock (preferably low-sodium)
- Lemon wedges (for serving)
Instructions
- Sauté Vegetables: In a large Dutch Oven, heat 4 tablespoons of extra virgin olive oil over medium heat until shimmering. Add the finely chopped onions, chopped celery, and peeled chopped carrot. Season generously with kosher salt and cook for about 5 minutes, stirring regularly until the vegetables are softened.
- Add Garlic and Spices: Stir in the minced garlic along with black pepper, turmeric, cumin, ground ginger, ground cinnamon, and cayenne pepper. Cook everything together for 1 to 2 minutes, stirring frequently to release the fragrant aromas.
- Add Tomatoes, Herbs, and Legumes: Mix in the crushed tomatoes, tomato paste, fresh chopped cilantro, green lentils, red lentils, and chickpeas. Add a dash more kosher salt and cook for an additional 5 minutes, stirring occasionally to start blending the flavors.
- Add Broth and Simmer: Pour in the vegetable or chicken stock and increase the heat to bring the soup to a boil. Boil for 5 minutes, then reduce the heat to low and cover the Dutch Oven. Let simmer gently for 45 minutes, or until the lentils and legumes are fully cooked and tender. Check occasionally and add more broth or water if necessary to maintain a pourable consistency, adjusting salt as needed.
- Cook Rice: Stir in the rinsed long grain rice or broken vermicelli and continue cooking for another 15 minutes until the rice is tender and fully cooked, thickening the soup slightly.
- Serve: Ladle the hot harira into bowls and serve with fresh lemon wedges on the side for squeezing over. Optionally, enjoy it with warm pita bread for a complete meal.
Notes
- Harira is a classic Moroccan soup known for its harmonious blend of lentils, chickpeas, and fragrant spices.
- This soup improves in flavor if made ahead and reheated the next day.
- For a more traditional touch, serve with lemon slices and warm pita bread.
- Adjust the thickness of the soup by adding more stock or water as needed during simmering to keep it pourable but hearty.
- Use low-sodium stock to better control the salt level in the soup.
Nutrition
- Serving Size: 1 serving (about 1.5 cups)
- Calories: 304
- Sugar: 6 g
- Sodium: 320 mg
- Fat: 2.6 g
- Saturated Fat: 0.3 g
- Unsaturated Fat: 2.3 g
- Trans Fat: 0 g
- Carbohydrates: 37 g
- Fiber: 24.9 g
- Protein: 22.3 g
- Cholesterol: 0 mg
