Harira (lentil and chickpea soup)

Harira is a classic Moroccan lentil and chickpea soup with fresh herbs and loads of warm spices. This satisfying vegetarian soup is even better the next day, so it is the perfect make-ahead pot to feed a little crowd. I typically serve it with lemon slices and warm pita bread.

Prep: 15 mins

Cook: 45 mins

Serves: 6 (up to)

Ingredients

▢ Extra virgin olive oil

▢ 1 large yellow onion finely chopped

▢ 2 celery stalks chopped

▢ 1 carrot peeled and chopped

▢ Kosher salt

▢ 4 garlic cloves minced

▢ 1 ½ teaspoons black pepper

▢ 1 ½ teaspoon turmeric

▢ 1 teaspoon cumin

▢ ½ teaspoon ground ginger

▢ ½ teaspoon ground cinnamon

▢ ½ teaspoon cayenne

▢ 2 14- ounce cans crushed tomatoes

▢ 3 tablespoons tomato paste

▢ 1 cup packed chopped fresh cilantro

▢ 1 cup green lentils, rinsed

▢ 1 cup red lentils, rinsed

▢ 1 14- ounce can chickpeas

▢ 7 cups vegetable or chicken stock, preferably low-sodium

▢ ¼ cup long grain rice, rinsed or ¼ cup broken vermicelli

▢ Lemon wedges, for serving

Instructions

1.In a large Dutch Oven, heat 4 tablespoon extra virgin olive oil over medium heat until shimmering. Add the onions, celery, and carrots. Season with kosher salt. Cook for 5 minutes, stirring regularly until softened.

2.Add the garlic and spices and cook for a couple of 1 to 2 minutes, stirring regularly.

3.Add the crushed tomatoes, tomato paste, cilantro, lentils (both green and red), and chickpeas. Add a dash more kosher salt and cook for 5 minutes, stirring.

4.Add the broth and raise the heat. Bring to a boil for 5 minutes, then turn the heat to low. Cover and let simmer for 45 minutes or until the legumes are fully cooked and very tender (check occasionally and plan to add more stock or water. The soup will be thick, but it should not be too thick that you cannot pour it. Make sure to adjust the salt as you add more liquid.)

5.Stir in the rice and cook for another 15 or until the rice is fully cooked.

6.Serve with lemon wedges.

Notes

Homemade harissa paste makes a great addition to flavor this soup. If you have it, stir in 1 to 2 teaspoons in step #

Leftover and storage: Once the soup has cooled completely, transfer to tight-lid containers and store in the fridge. If stored properly, it will keep for 3 to 4 days. This soup will get pretty thick as it sits in the fridge, you can add a little water as you warm it through. Warm over medium heat, stirring regularly.

Nutrition

Calories: 304.3kcal
Carbohydrates: 37g
Protein: 22.3g
Fat: 2.6g
Saturated Fat: 0.3g
Potassium: 1107.9mg
Fiber: 24.9g
Vitamin A: 2851.1IU
Vitamin C: 14.7mg
Calcium: 108.6mg
Iron: 7.4mg


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