What is Harira ("huh-rear-ra")?

Harira is a traditional Moroccan comfort soup made with lentils and chickpeas in a fragrant tomato broth, infused with Moroccan Spices. During the fasting month of Ramadan, where no food or drink is consumed between dawn and dusk, Harira is often eaten to break the daily fast after sunset. Loaded with fiber, protein and nutrients this soup is very sustaining and satisfying. There are many many variations of Harira, soften including a type of meat, lentils, chickpeas, pasta, or rice in a richly spiced tomato base.

Can Harira be made vegan?

Yes! Use vegetable broth and substitute in your favorite sweetener for the honey (if needed). Swirl in vegan yogurt for added creaminess!

What can I substitute for red lentils?

The next best would be yellow lentils, and then also green lentils, or brown lentils will do.

Harira: Moroccan Lentil and Chickpea Soup

Name: Harira Recipe
Prep time: 20 min
Cook time: 40 min
Total time: 1 h
Cuisine: Moroccan
Ingredients: 2 tablespoons olive oil; 1 onion, diced; 2 stalks of celery, inner leaves are fine, chopped small; 4 cloves garlic, chopped; 1 1/2 teaspoons dried ground ginger; 1/2 teaspoon black pepper; 1/2 teaspoon turmeric; 2 teaspoons cumin; 1 teaspoon smoked paprika; 1/4-1/2 teaspoon cayenne; 6 cups broth, vegetable or chicken or water; 1 28 ounce canned, whole or crushed tomatoes; 1 cinnamon stick (or 1/4 teaspoon ground cinnamon); a tiny pinch of saffron (optional); 1-2 teaspoons sea salt; 1/2 cup red lentils, dry; 1/2 cup brown or green lentils, dry; 1 1/2 cups (1 15- ounce can) chickpeas (garbanzo beans) cooked; 2 teaspoons honey (if needed); 1/4 pound capellini pasta, broken into approximately 1-inch pieces; 1/2 cup chopped cilantro, stems are great; 1/2 cup parsley

Description

Harira is hearty, full of protein and loaded with nutrients. Warming fragrant spices make this healthy one-pot meal deeply flavorful! Vegan and Gluten-Free adaptable.

Ingredients

Units Scale

2 tablespoons olive oil
1 onion, diced
2 stalks of celery, inner leaves are fine, chopped small
4 cloves garlic, chopped
1 1/2 teaspoons dried ground ginger
1/2 teaspoon black pepper
1/2 teaspoon turmeric
2 teaspoons cumin
1 teaspoon smoked paprika
1/4–1/2 teaspoon cayenne
6 cups broth, vegetable or chicken or water
1 28 ounce canned, whole or crushed tomatoes
1 cinnamon stick (or 1/4 teaspoon ground cinnamon)
a tiny pinch of saffron (optional)
1–2 teaspoons sea salt
1/2 cup red lentils, dry
1/2 cup brown or green lentils, dry
1 1/2 cups (1 15- ounce can) chickpeas (garbanzo beans) cooked
2 teaspoons honey (if needed)
1/4 pound capellini pasta, broken into approximately 1-inch pieces
1/2 cup chopped cilantro, stems are great
1/2 cup parsley

Serve with lemon wedges, a swirl of yogurt (if desired) and dates on the side.

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Instructions

Saute onions for 5 minutes in olive oil, over medium heat.
Add celery, garlic, ginger, pepper, turmeric, cumin, smoked paprika and cayenne. Stir for another minute. Sautéing the spices allows them to bloom and deepen in flavor.
Add broth, tomatoes, cinnamon sticks, saffron, salt, red lentils, brown lentils, half of the cilantro and half of the parsley. Bring to a simmer, cover with a vented lid, for 30 minutes.
Add Chickpeas and pasta cook 5-10 minutes more. (see notes)
Add honey and remaining fresh herbs.

Notes

If you plan to save the soup for eating later or freeze it, cook the pasta separately and add it in per serving. Especially good for some of the gluten-free varieties of pasta that tend to break down more easily.

Salt will depend on the broth used and the amount in canned chickpeas- so salt to taste.

Variations: Throw in chard, kale, spinach or other greens. Use cooked rice instead of pasta. Use orzo pasta instead of broken capellini. Add seared lamb, beef, or chicken.

Nutrition

Serving Size: 1 1/4 cups
Calories: 261
Sugar: 6.2 g
Sodium: 340.2 mg
Fat: 5.6 g
Saturated Fat: 0.9 g
Carbohydrates: 41.9 g
Fiber: 7.2 g
Protein: 13.2 g
Cholesterol: 0 mg