Harira – (Moroccan Chickpea Soup)

Harira (Moroccan Chickpea Soup)

Adapted from the Forks Over Knives Family Recipes Cookbook

Harira is a traditional Moroccan soup made with chickpeas, lentils and a lot of spices. It is served with steamed rice or sometimes pasta. A version with whole wheat couscos was served at a Plantastic Life Pot Luck Dinner.

Ingredients:

  • 1 cup dried brown lentils, rinsed and drained
  • 1 medium onion, very finely minced or pulsed in a food processor (about 1 cup)
  • 1 large celery stalk, cut into ¼ inch pieces (about ½ cup)
  • 4 small garlic cloves, minced (about 2 teaspoons)
  • 1 tablespoon grated fresh ginger
  • 2 tablespoons sweet or mild paprika
  • 1 tablespoon ground fennel seed
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cinnamon
  • 2 pinches of freshly ground black pepper
  • 2 pinches of cayenne pepper
  • 2 (15 oz.) cans unsalted tomato sauce (about 3 cups)
  • 1 (15 oz) can chickpeas, rinsed and drained (about 1-1/2 cups)
  • 1 (24 oz) bag frozen mixed vegetables, including green beans, bell peppers, broccoli and cauliflower (about 5 cups)
  • ¼ cup finely chopped fresh parsley
  • 1 tablespoon fresh lemon juice (from ½ lemon)
  • Sea salt
  • Cooked whole wheat couscous or other pasta or brown rice

Directions:

  1. Place the lentils and 1 cup warm water in a small bowl and soak for at least 20 minutes and up to 1 hour. Rinse and drain.
  2. Transfer the drained lentils to a large stew pot. Add the onion, celery, garlic, ginger, and 2 cups water. Bring to a boil over medium heat. Reduce the heat and simmer, covered, until the lentils are almost cooked (they’ll be tender, but still have a lot of bite), about 20 minutes.
  3. Add the paprika, fennel seed, turmeric, cinnamon, pepper, cayenne, tomato sauce, chickpeas, frozen vegetables, cilantro, parsley and 5 cups water. Bring to a boil over medium-high heat, then reduce the heat and simmer, covered, until the lentils are completely cooked, about 10 minutes.
  4. Add the lemon juice and salt to taste. Serve hot over whole wheat couscous or other pasta or brown rice.

Storage: Cool the soup completely and transfer to an airtight container. Store in the refrigerator for 3 to 4 days or in the freezer for 3 to 4 weeks.