Harira – The Moroccan Comfort Soup
- Updated on Jun 27, 2018
Harira
Boost immunity with this nutritious Moroccan Harira soup. A tasty and warming lunch option made from hearty whole foods.
Servings:2 bowls of soup
Calories:444kcal
Ingredients
- 4 cup vegetable broth (4 cups = 1 litre)
- 1 onion
- 2 clove garlic
- 1 carrot
- 3-4 ‘branches’ celery
- 1 bell pepper, red
- ¼ tsp red pepper (optional)
- 2 tsp ginger, fresh (or 2 tsp dried)
- 1 can chickpeas (1 can = 15oz or 425g, 240g drained)
- ⅓ cup red lentils, dried
- 1 tbsp tomato paste
- 1 handful cilantro/coriander, fresh
- 1 handful parsley, fresh
- 1 lemon (sliced in half)
- 2 tsp olive oil
- Salt and pepper to taste
Instructions
- Slice the onion, the carrot and the celery and the red bell pepper (in little bite size pieces), the chopped ginger (if you’re using fresh), the garlic and the red pepper.
- Heat the oil in a big soup pan.
- Add the onion, red pepper and fresh ginger, and after a minute or two, add the celery, bell pepper and carrot. Stir for 3 more minutes.
- Add the garlic (and the ginger powder if you’re using powder) and stir for another 30 seconds.
- Drain the chickpeas and add them with the lentils to the mix, too.
- Also add the tomato paste and stir for a minute on low heat.
- In goes the vegetable broth. Bring to a boil and let it simmer for 20 minutes.
- If you’re using pre-cooked lentils, 10 minutes will do just fine.
In the meantime:
- Cut the cilantro and the parsley.
NOTES
Make-ahead? Yes, prep the night before, it’ll be even more flavorful that way.
Freezable? Yes, works well!
Pro Tips
- Taste! Are the lentils cooked well enough? The package of dry lentils sometimes says they need 45 minutes where you only need 20. If they’re still a little chewy, continue to cook the soup for another 10 mins.
- Serve with cilantro and parsley. Don’t forget to squeeze some lemon juice over your soup, this really elevates all the other flavours. Start cautiously with just one tsp (too sour = no good) and add more to your liking.
- Add salt and pepper to taste.
- I like to add ground lemongrass, ground cilantro seeds, smoky paprika powder, kurkuma (1 tsp of each) and garam masala (1 tablespoon) together with the garlic, for extra flavour.
Nutrition
Nutrition Facts
Harira
Amount per Serving
Calories
444
% Daily Value*
Fat
9
g
14
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
3
g
Monounsaturated Fat
4
g
Sodium
2605
mg
113
%
Potassium
1119
mg
32
%
Carbohydrates
74
g
25
%
Fiber
24
g
100
%
Sugar
13
g
14
%
Protein
22
g
44
%
Vitamin A
8470
IU
169
%
Vitamin C
119
mg
144
%
Calcium
150
mg
15
%
Iron
6
mg
33
%
* Percent Daily Values are based on a 2000 calorie diet.
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Comments
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2 comments
Absolutely divine and as the man says add the lemon juice spoon by spoon. It really does lift the flavour. I served it with mashed spuds. Match made in heaven
Ahh thanks Stella! Yay!