Description
A warming, flavorful Moroccan soup packed with chickpeas, lentils, and fragrant spices. Perfect for a cozy night in!
Ingredients
Units
Scale
- 2 tsp cumin seeds
- 1/8 cup olive oil
- 1 onion, finely diced
- 2 carrots, finely diced
- 3 celery sticks, finely diced
- 6 garlic cloves, minced
- 2 tsp grated ginger
- 1 tsp ground cinnamon
- 1/4 tsp black pepper
- 1/4 tsp ground turmeric
- 14 oz (397 g) can chickpeas
- 1 cups (177 ml) white rice
- 1 cups (237 ml) puy lentils
- 1 bunch flat leaf parsley, chopped
- 1 bunch cilantro, chopped
- 1 lemon, juiced
- 1 lemon, sliced, for serving
- Salt
- 4 cups (946 ml) vegetable stock
- 4 tbsp tomato paste
- 14 oz (397 g) can chopped tomatoes
Instructions
- Put a cast iron Dutch oven (or other heavy-bottomed stock pot) over medium-low heat.
- Add the cumin seeds and toast, stirring often, until the seeds are golden brown and fragrant.
- Remove the seeds from the heat and grind in a spice grinder or mortar and pestle.
- Return the pot to the stove on medium-low heat. Drizzle the olive oil into the pot.
- Add the onion, celery, and carrots and cook, stirring often, until the onions are translucent but not browned and the other vegetables are soft, approximately 8-10 minutes.
- Add the garlic and stir for another minute, then add the ginger, cinnamon, black pepper, and turmeric; continue stirring for a minute or two until the spices are blended and everything is a little sticky.
- Pour in the tomatoes, tomato paste, and chickpeas; stir together, bringing everything to a simmer.
- Add the stock, rice, Puy lentils, and a handful of the cilantro and parsley leaves.
- Bring the soup to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes until the rice is cooked and the lentils are tender.
- Remove from the heat and stir in more freshly chopped cilantro and parsley.
- Squeeze in the lemon juice and serve with more lemon wedges.
Notes
- For a richer flavor, use homemade vegetable stock instead of store-bought.
- If you don’t have puy lentils, brown or green lentils can be substituted.
- Leftover Harira can be stored in the refrigerator for up to 3 days and tastes even better the next day.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Simmering
- Cuisine: Moroccan
Nutrition
- Serving Size: 1.5 cups
- Calories: 350
- Sugar: 5
- Sodium: 400
- Fat: 15
- Saturated Fat: 3
- Unsaturated Fat: 10
- Carbohydrates: 55
- Fiber: 10
- Protein: 15