CategorySoups, Vegetarian
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.
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
Visited 1 times, 1 visit(s) today