Hearty Harira: Moroccan Chickpea and Lentil Soup
This Hearty Harira is a traditional Moroccan soup that is rich in flavors and nutrients, perfect for breaking fast during Ramadan or as a comforting meal any time of year. Bursting with the earthy goodness of lentils and chickpeas, aromatic herbs, and warm spices like cinnamon and cumin, this soup is not only delicious but also satisfying. I've updated the recipe to include red lentils, which lend a lovely color and flavor, making this dish even more delightful. Serve it hot, garnished with fresh herbs, zesty lemon slices, and sweet dates for a balanced and nutritious meal.
4
Servings
210
Calories
16
Ingredients
Ingredients
Cilantro, fresh
1/2 bunch (Chopped)
Parsley, fresh
1/2 bunch (Chopped)
Chicken broth
4 cups
Green lentils (or brown)
1/2 cup
Chickpeas
1/2 (19-ounce) can (Drained and rinsed)
Tomatoes
1 (19-ounce) can (Drained and chopped)
Onion
1 (Chopped)
Cinnamon
1 teaspoon
Ground cumin
1/2 teaspoon
Ground ginger
1/2 teaspoon
Turmeric
1/2 teaspoon
Black pepper
1/2 teaspoon
Lemon juice
2 tablespoons
Olive oil
1 tablespoon
Lemon
1 (Thinly sliced)
Pitted dates
6 (Halved (optional))
Instructions
1
Begin by chopping 2 tablespoons each of the cilantro and parsley, and set them aside for later garnish.
2
Next, tie together the remaining parsley and cilantro bunches using kitchen twine or a piece of string. Place the herb bundle into a large saucepan and add 4 cups of chicken broth.
3
Bring the broth to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 15 minutes to infuse the flavors.
4
After 15 minutes, carefully discard the herb bundle from the soup.
5
Add the green lentils to the soup, cover, and simmer for an additional 15 minutes until the lentils are tender.
6
Then, stir in the chickpeas, drained and chopped tomatoes, chopped onion, cinnamon, cumin, ginger, turmeric, and black pepper. Cover and continue to simmer for 30 minutes, allowing the flavors to meld.
7
Once the soup has simmered, remove 3 cups of the mixture and blend it until smooth using an immersion blender or a food processor.
8
Return the blended soup to the pot and heat through gently over low heat.
9
Finally, stir in the lemon juice, olive oil, and the reserved chopped herbs.
10
Ladle the soup into bowls and finish with a sprinkle of cinnamon, and top with thin lemon slices and halved dates for garnish.
Nutrition Information
4.5g
Fat
37.5g
Carbs
12g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Hearty Harira?
Hearty Harira is a traditional Moroccan soup that is rich in flavors and nutrients, typically featuring lentils, chickpeas, and aromatic spices.
How many servings does this Harira recipe make?
This recipe is designed to make 4 servings.
What are the primary ingredients in this Moroccan soup?
The main ingredients include green lentils, chickpeas, tomatoes, onion, and chicken broth, along with fresh herbs like cilantro and parsley.
How many calories are in one serving of Hearty Harira?
Each serving contains approximately 210 calories.
Is this recipe suitable for Ramadan?
Yes, Harira is a traditional meal perfect for breaking the fast during Ramadan.
What spices give this soup its flavor?
The soup is flavored with cinnamon, ground cumin, ground ginger, turmeric, and black pepper.
Can I use red lentils in this recipe?
Yes, the description suggests that red lentils can be included for a lovely color and flavor.
How should I prepare the tomatoes for the soup?
The tomatoes should be drained and chopped before being added to the pot.
Why are the herbs tied together with kitchen twine?
Tying the parsley and cilantro bunches together allows them to infuse the broth with flavor and be easily removed later.
How long should the herb bundle simmer?
The herb bundle should simmer in the chicken broth for 15 minutes.
When do I add the green lentils?
After removing the herb bundle, add the lentils and simmer for 15 minutes until they are tender.
How much chicken broth is needed for this Harira?
The recipe requires 4 cups of chicken broth.
What preparation is needed for the chickpeas?
Use half of a 19-ounce can of chickpeas, ensuring they are drained and rinsed.
Why is part of the soup blended?
Blending a portion of the soup creates a smooth, thickened texture while maintaining some whole ingredients for heartiness.
How much of the soup should be blended?
Remove 3 cups of the mixture to blend until smooth before returning it to the pot.
What is the recommended garnish for this dish?
Garnish the soup with fresh chopped herbs, a sprinkle of cinnamon, thin lemon slices, and halved dates.
Is olive oil used in this Hearty Harira?
Yes, one tablespoon of olive oil is stirred in at the end of the cooking process.
How much lemon juice should be added?
The recipe calls for 2 tablespoons of lemon juice to be stirred in at the final step.
What is the total fat content per serving?
Each serving contains about 4.5 grams of fat.
Are dates essential to the recipe?
Dates are an optional garnish that provide a sweet balance to the savory and spiced soup.
How much protein is in one serving?
This soup provides 12 grams of protein per serving.
What types of lentils can be used?
The recipe suggests using green lentils, though brown or red lentils are also suitable alternatives.
Does this recipe contain turmeric?
Yes, it includes 1/2 teaspoon of turmeric for flavor and color.
How many carbohydrates are in each serving?
There are 37.5 grams of carbohydrates per serving.
Is this soup vegetarian-friendly?
As written with chicken broth, it is not vegetarian, but it can easily be made vegetarian by using vegetable broth.
How much cinnamon is used in the soup?
The recipe uses 1 teaspoon of cinnamon in the soup base and additional for garnish.
How much ground cumin is required?
The recipe calls for 1/2 teaspoon of ground cumin.
What amount of ground ginger is included?
The spice profile includes 1/2 teaspoon of ground ginger.
Is there black pepper in the ingredients?
Yes, 1/2 teaspoon of black pepper is used to season the soup.
How long does the soup simmer after adding the spices and chickpeas?
Once the chickpeas, tomatoes, onions, and spices are added, the soup should simmer for 30 minutes to allow flavors to meld.