Description
Harira is a classic Moroccan lentil and chickpea soup bursting with fresh herbs and warm spices. This hearty and satisfying vegetarian soup combines green and red lentils, chickpeas, tomatoes, and a medley of aromatic spices, simmered to perfection in a flavorful broth. Perfect as a nutritious make-ahead meal, it is traditionally served with lemon wedges and pairs beautifully with warm pita bread.
Ingredients
Scale
Vegetables & 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 & Seasonings
- Kosher salt, to taste
- 1 ½ teaspoons black pepper
- 1 ½ teaspoons turmeric
- 1 teaspoon cumin
- ½ teaspoon ground ginger
- ½ teaspoon ground cinnamon
- ½ teaspoon cayenne pepper
Legumes & Grains
- 1 cup green lentils, rinsed
- 1 cup red lentils, rinsed
- 1 14-ounce can chickpeas, drained
- ¼ cup long grain rice, rinsed (or ¼ cup broken vermicelli)
Canned & Jarred
- 2 14-ounce cans crushed tomatoes
- 3 tablespoons tomato paste
Liquids & Oils
- 7 cups vegetable or chicken stock, preferably low-sodium
- 4 tablespoons extra virgin olive oil
To Serve
- Lemon wedges
Instructions
- Sauté Vegetables: In a large Dutch oven, heat 4 tablespoons of extra virgin olive oil over medium heat until shimmering. Add the chopped onions, celery, and carrots, then season with kosher salt. Cook for 5 minutes, stirring regularly, until the vegetables soften.
- Add Garlic and Spices: Stir in the minced garlic along with black pepper, turmeric, cumin, ground ginger, cinnamon, and cayenne pepper. Cook for 1 to 2 minutes, stirring frequently to fully release the aromas of the spices.
- Combine Tomato Ingredients and Legumes: Add the crushed tomatoes, tomato paste, chopped fresh cilantro, green lentils, red lentils, and chickpeas. Season with a little more kosher salt and cook for 5 minutes, stirring occasionally to blend the flavors.
- Add Broth and Simmer: Pour in the vegetable or chicken stock and raise the heat to bring the mixture to a boil. Boil for 5 minutes, then reduce the heat to low. Cover the pot and let it simmer gently for 45 minutes or until the lentils and chickpeas are very tender. Check occasionally, adding more stock or water if the soup becomes too thick, and adjust salt as needed.
- Cook the Rice: Stir in the rinsed rice and continue to cook for an additional 15 minutes or until the rice is fully cooked and tender.
- Serve: Ladle the soup into bowls and serve hot with fresh lemon wedges on the side for squeezing over. Optionally, serve with warm pita bread for a complete meal.
Notes
- Harira is best made ahead as the flavors deepen overnight, making it an excellent meal prep option.
- This recipe is vegetarian but can be made with chicken stock or vegetable stock depending on preference.
- Adjust cayenne to your preferred spice level.
- The soup should be thick but still pourable; add additional broth or water during simmering as needed.
- Warm pita bread is a traditional and delicious accompaniment to this soup.
Nutrition
- Serving Size: 1 serving
- Calories: 304.3 kcal
- Sugar: 7 g
- Sodium: 320 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
