Moroccan Chickpea and Lentil Soup

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

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

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

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

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

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

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.

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Moroccan Chickpea and Lentil Soup