How to Make Moroccan Harira Soup Recipe: Quick Steps
Traditional Moroccan Harira Soup is a staple during special occasions and especially during Ramadan. Hearty and full of nourishing ingredients — tomatoes, lentils, chickpeas and a medley of spices — this soup is rich. The cilantro, parsley, turmeric and cinnamon flavor this soup with both aroma — and an extreme degree of comfort. This recipe is egg free and suitable for vegans and vegetarians.
Why You’ll Love This Recipe
Rich and bold – A spiced mixture will lead you to a rich and spicy flavor.
Nutritious — A protein-rich dish full of chickpeas and lentils, it’s a healthy and hearty meal.
Can be made simply – This soup can be made in less than an hour with basic pantry ingredients.
Great for any occasion – Great for Ramadan, family gatherings, or a simple weeknight dinner.
No-Egg & Vegan – Suitable for plant effort in superb status.
Ingredients You’ll Need
2 tablespoons olive oil
1 large onion, chopped
2 celery stalks, chopped
2 medium carrots, diced
4 cloves garlic, minced
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon ground cinnamon
1 teaspoon paprika
1 teaspoon ground ginger
1 (14 oz) can chickpeas, drained and rinsed (or 1 cup dried chickpeas, soaked overnight)
1 cup red lentils, rinsed
2 medium tomatoes, chopped
1 tablespoon tomato paste
Instructions 4 cups vegetable broth or water
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh cilantro
1 tablespoon lemon juice
Salt and pepper, to taste
2 tablespoons of flour, if desired (for thickening)
1 tablespoon water (to mix with flour, if using)
Step-by-Step Instructions
Prepare the Base
Heat the olive oil in a large pot over medium heat. 4 Add the chopped onion, celery, and carrots. Cook for 5-7 mins, until the onions are translucent and the veg are soft.
Add the Garlic and Spices
Stir in the minced garlic and the turmeric, cumin, cinnamon, paprika and ginger. Mix in well and allow different spices to cook for 1-2 minutes until they are fragrant.
Add the Tomatoes
Add the chopped tomatoes and the tomato paste. Cook, stirring occasionally, for 5 minutes, or until the tomatoes break down and release its juices. This will form a flavour-packed base for the soup.
Add the Lentils and Chickpeas
Next, stir in the red lentils, chickpeas, and the vegetable broth (or water). Simmer, reduce the heat, cover and let cook for 20-25 minutes or until the lentils have softened and the soup has thickened.
Make the flour mixture (optional)
If you want the soup thicker, combine 2 tablespoons flour with 1 tablespoon water in a small bowl to make a slurry. Gradually whisk this into the soup, stirring constantly to avoid lumps. Simmer for another 5 minutes to thicken.
Add Fresh Herbs and Lemon
When the soup has reduced to your liking, mix in the fresh parsley, cilantro, and lemon juice. Season with salt and pepper to taste.
Serve
Pour the hot soup into bowls, ladling it out. Serve sprinkled with more fresh cilantro or parsley, if you like. Accented with a wedge of lemon alongside for added freshness.
Tips
Modify the spices – Spice levels can be adjusted in this soup. Add a pinch of cayenne pepper or chili flakes if you prefer more kick.
Soak the chickpeas – If using dried chickpeas, be sure to soak them overnight/for a minimum of 8 hours before cooking. You can also cook them ahead and freeze them for when you need them.
Use homemade broth – For added flavor, use homemade vegetable broth or stock.
Prep it ahead — Harira soup is even better the next day, when the flavors have had a chance to deepen. These will keep, covered in an airtight container, for up to 3 days in the refrigerator, or you can freeze them for up to 3 months.
Moroccan Harira Soup Health Benefits
High in Protein – The lentils and chickpeas together in this soup create a powerhouse of plant based protein.
Packing fiber – Both lentils and chickpeas contain high levels of fiber, which promotes healthy digestion and quickly keeps you full.
Vitamins and minerals — The fresh vegetables, herbs and spices contribute a range of important vitamins and minerals, such as vitamin C, folate, iron and potassium.
Anti-inflammatory Ingredients – Ingredients such as turmeric and ginger have anti-inflammatory and immune-boosting properties.
Frequently Asked Questions
Q: Can I substitute other legumes for the chickpeas?
A: Yes, you can swap out the chickpeas for other legumes, including white beans or kidney beans, but it will alter the flavor and texture of the soup a bit.
Q: Is Harira soup spicy?
A: The soup is not too spicy, but it does have a warm flavor from the spices. Of course, you can always crank up the heat with more chili or cayenne pepper if you prefer.
Q: Can I make Harira soup in the slow cooker?
Q: Can you make this soup in a slow cooker? Just sauté the vegetables and spices and add them, along with the broth, lentils and chickpeas, to the slow cooker. Cover and cook on low for 6-7 hours or on high for 3-4 hours, or until the lentils and chickpeas are tender.
Final Thoughts
To mark the occasion, I am sharing one of my favorite Moroccan dishes, Harira Soup—a hearty, satisfying combination of lentils, chickpeas, and an aromatic blend of spices. Whether you’re making it for a special occasion or just feeling like you want a comforting meal, this soup will be satisfying to whomever else you serve it to. Serve with warm bread or over rice for a full meal, or use it as a stand-alone dish full of flavor and nutrition!
Recipe: Vegan Harira Soup (Moroccan Lentil Soup) P Made Without Eggs: Enjoy this vegan-friendly, egg-free devour of the Classic Moroccan Harira Soup, a bowl of pure comfort!
Happy cooking! 🍲🌿
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