Description
Harira is a traditional Moroccan lentil and chickpea soup, rich with warm spices, fresh herbs, and a hearty combination of legumes and vegetables. This vegetarian-friendly recipe delivers a comforting, flavorful meal that is perfect for any season. It simmers slowly to bring out the depth of flavor, making it ideal as a make-ahead dish served with fresh lemon wedges and warm pita bread.
Ingredients
Scale
Vegetables and Herbs
- 1 large yellow onion, finely chopped
- 2 celery stalks, chopped
- 1 carrot, peeled and chopped
- 4 garlic cloves, minced
- 1 cup packed chopped fresh cilantro
Spices
- Kosher salt, to taste
- 1½ teaspoons black pepper
- 1½ teaspoons turmeric
- 1 teaspoon cumin
- ½ teaspoon ground ginger
- ½ teaspoon ground cinnamon
- ½ teaspoon cayenne pepper
Legumes and Grains
- 1 cup green lentils, rinsed
- 1 cup red lentils, rinsed
- 1 14-ounce can chickpeas, drained and rinsed
- ¼ cup long grain rice, rinsed (or ¼ cup broken vermicelli)
Liquids and Others
- 4 tbsp 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 the Vegetables. Heat 4 tablespoons of extra virgin olive oil in a large Dutch oven over medium heat until shimmering. Add the finely chopped onion, chopped celery, and chopped carrot. Season with kosher salt and cook for about 5 minutes, stirring regularly until the vegetables are softened and lightly fragrant.
- Add Garlic and Spices. Stir in the minced garlic along with black pepper, turmeric, cumin, ground ginger, ground cinnamon, and cayenne pepper. Cook the mixture for 1 to 2 minutes while stirring frequently to toast the spices and release their aromas without burning.
- Incorporate Tomatoes, Herbs, and Legumes. Add the crushed tomatoes, tomato paste, freshly chopped cilantro, rinsed green and red lentils, and chickpeas to the pot. Add a dash more kosher salt. Cook the mixture for 5 minutes while stirring to meld the flavors.
- Add Broth and Simmer. Pour in the vegetable or chicken stock and increase the heat to bring the soup to a boil. Maintain a boil for 5 minutes, then reduce the heat to low, cover the pot, and let it simmer gently for 45 minutes. Stir occasionally, and check the thickness; add more stock or water if necessary to maintain a pourable consistency. Adjust seasoning with salt as needed during simmering.
- Cook the Rice. Stir in the rinsed rice and continue cooking the soup uncovered for about 15 minutes or until the rice is fully tender and cooked through.
- Serve. Ladle the harira into bowls and serve with lemon wedges on the side to add a bright, fresh citrus flavor just before eating.
Notes
- Harira is a classic Moroccan soup, perfect for make-ahead meals as the flavors deepen overnight.
- This recipe is vegetarian and can be easily made vegan by ensuring the stock used is vegetable-based.
- Serve with warm pita bread for a complete meal.
- The soup thickens as it stands; add extra stock or water when reheating to adjust consistency.
- Lemon wedges add brightness and balance the warm spices beautifully.
Nutrition
- Serving Size: 1 serving (about 1.5 cups)
- Calories: 304
- Sugar: 6 g
- Sodium: 350 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
