Harira
A classic Moroccan lentil and chickpea soup with fresh herbs and loads of warm spices.
Ingredients
- 1 ea Onion Yellow, minced
- 2 ea Celery Ribs Diced
- 1 ea Carrot Peeled, Diced,
- 6 cloves Garlic Peeled, minced
- 1 1/2 tsp Black Pepper Fresh Ground
- 1 1/2 tsp Tumeric
- 1 tsp Cumin Toasted and ground is so nice
- 1/2 tsp Ginger
- 1/2 tsp Cinnamon
- 1/2 tsp Cayenne
- 2 cans Crushed Tomatoes 14 oz each
- 3 tbsp Tomato Paste
- 1 cup Green Lentils Picked, Washed
- 1 cup Red Lentils Picked, Washed
- 1 can Chickpeas 14 oz
- 7 cups Stock Low Sodium, Chicken or Veg
- 1/4 cup Rice Basmati, washed
- 2 tsp Harissa Paste
Instructions
- In a large Dutch Oven, heat 4 tablespoon extra virgin olive oil over medium heat until shimmering.
- Add the onions, celery, and carrots. Season with kosher salt. Cook for 5 minutes, stirring regularly until softened.
- Add the garlic, harissa, and spices and cook for 1 to 2 minutes, stirring regularly
- Add the crushed tomatoes, tomato paste, cilantro, lentils (both green and red), and chickpeas. Add a dash more kosher salt and cook for 5 minutes, stirring.
- Add the broth and raise the heat. Bring to a boil for 5 minutes, then turn the heat to low.
- Cover and let simmer for 45 minutes to an hour or until the legumes are fully cooked and very tender (check occasionally and plan to add more stock or water.
- The soup will be thick, but it should not be too thick that you cannot pour it. Make sure to adjust the salt as you add more liquid.)
- Stir in the rice and cook for another 15 or until the rice is fully cooked.
Notes
I'll serve this with lemon slices as acid and flatbread. One could serve this as a stew over a bed of long-grain rice.
Nutrition
Calories: 484kcalCarbohydrates: 91gProtein: 29gFat: 2gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.4gSodium: 2053mgPotassium: 1701mgFiber: 34gSugar: 16gVitamin A: 1714IUVitamin C: 28mgCalcium: 151mgIron: 11mg
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