Moroccan Chickpea and Lentil Soup

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Moroccan Chickpea and Lentil Soup, also known as Harira, is a hearty and nutritious dish filled with chickpeas, lentils, tomatoes, and warming spices. This comforting soup is a staple in Moroccan cuisine, often enjoyed during Ramadan and colder months. Packed with fiber and protein, it’s a wholesome meal that pairs beautifully with flatbread.

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Yields4 Servings
Prep Time10 minsCook Time30 minsTotal Time40 mins
For the Soup Base
 1 tbsp olive oil
 1 small onion (finely chopped)
 2 cloves garlic (minced)
 1 tsp ground cumin
 1 tsp ground coriander
 1 tsp smoked paprika
 ½ tsp ground cinnamon
 ½ tsp ground turmeric
 ½ tsp black pepper
 ¼ tsp cayenne pepper (optional, for spice)
 1 tsp harissa paste (optional, for extra heat)
 1 can (14 oz) diced tomatoes
 1 can (14 oz) chickpeas (drained and rinsed)
 ½ cup red lentils (rinsed)
 4 cups vegetable broth
 ½ cup tomato sauce or puree
 1 tsp salt (adjust to taste)
 1 tbsp lemon juice
For Garnish and Serving
 Fresh cilantro or parsley (chopped)
 Lemon wedges
 Crusty bread or flatbread
Sauté the Aromatics
1
  • Heat the Oil:
    • In a large pot, heat 1 tablespoon olive oil over medium heat.
  • Sauté Onion and Garlic:
    • Add chopped onion and cook for 3-4 minutes until soft.
    • Stir in minced garlic and cook for another 30 seconds.
Build the Soup Base
2
  • Add the Spices:
    • Stir in cumin, coriander, smoked paprika, cinnamon, turmeric, black pepper, cayenne (if using), and harissa paste.
    • Cook for 1 minute, stirring constantly to release the aromas.
  • Add Tomatoes and Chickpeas:
    • Pour in diced tomatoes, tomato sauce, and chickpeas.
  • Add Lentils and Broth:
    • Stir in red lentils and vegetable broth, mixing well.
Simmer the Soup
3
  • Bring to a Boil:
    • Increase heat and bring the soup to a boil.
  • Reduce Heat and Simmer:
    • Lower the heat to medium-low and let it simmer uncovered for 25-30 minutes, stirring occasionally.
  • Adjust Consistency:
    • If the soup becomes too thick, add a little extra broth or water.
Final Touches
4
  • Season the Soup:
    • Stir in salt and lemon juice to brighten the flavors.
  • Blend (Optional):
    • For a smoother texture, blend half the soup with an immersion blender.
Serving Suggestions
5
  • Ladle into Bowls:
    • Serve hot in bowls.
  • Garnish:
    • Sprinkle with fresh cilantro or parsley.
  • Pair With:
    • Serve with warm flatbread, pita, or a crusty baguette.
Pro Tips
6
  • For Extra Creaminess: Add a swirl of coconut milk before serving.
  • Make It Heartier: Add diced carrots or small pasta.
  • Meal Prep Friendly: Freezes well for up to 3 months.

 

Ingredients

For the Soup Base
 1 tbsp olive oil
 1 small onion (finely chopped)
 2 cloves garlic (minced)
 1 tsp ground cumin
 1 tsp ground coriander
 1 tsp smoked paprika
 ½ tsp ground cinnamon
 ½ tsp ground turmeric
 ½ tsp black pepper
 ¼ tsp cayenne pepper (optional, for spice)
 1 tsp harissa paste (optional, for extra heat)
 1 can (14 oz) diced tomatoes
 1 can (14 oz) chickpeas (drained and rinsed)
 ½ cup red lentils (rinsed)
 4 cups vegetable broth
 ½ cup tomato sauce or puree
 1 tsp salt (adjust to taste)
 1 tbsp lemon juice
For Garnish and Serving
 Fresh cilantro or parsley (chopped)
 Lemon wedges
 Crusty bread or flatbread

Directions

Sauté the Aromatics
1
  • Heat the Oil:
    • In a large pot, heat 1 tablespoon olive oil over medium heat.
  • Sauté Onion and Garlic:
    • Add chopped onion and cook for 3-4 minutes until soft.
    • Stir in minced garlic and cook for another 30 seconds.
Build the Soup Base
2
  • Add the Spices:
    • Stir in cumin, coriander, smoked paprika, cinnamon, turmeric, black pepper, cayenne (if using), and harissa paste.
    • Cook for 1 minute, stirring constantly to release the aromas.
  • Add Tomatoes and Chickpeas:
    • Pour in diced tomatoes, tomato sauce, and chickpeas.
  • Add Lentils and Broth:
    • Stir in red lentils and vegetable broth, mixing well.
Simmer the Soup
3
  • Bring to a Boil:
    • Increase heat and bring the soup to a boil.
  • Reduce Heat and Simmer:
    • Lower the heat to medium-low and let it simmer uncovered for 25-30 minutes, stirring occasionally.
  • Adjust Consistency:
    • If the soup becomes too thick, add a little extra broth or water.
Final Touches
4
  • Season the Soup:
    • Stir in salt and lemon juice to brighten the flavors.
  • Blend (Optional):
    • For a smoother texture, blend half the soup with an immersion blender.
Serving Suggestions
5
  • Ladle into Bowls:
    • Serve hot in bowls.
  • Garnish:
    • Sprinkle with fresh cilantro or parsley.
  • Pair With:
    • Serve with warm flatbread, pita, or a crusty baguette.
Pro Tips
6
  • For Extra Creaminess: Add a swirl of coconut milk before serving.
  • Make It Heartier: Add diced carrots or small pasta.
  • Meal Prep Friendly: Freezes well for up to 3 months.

Notes

Moroccan Chickpea and Lentil Soup
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