At our place love chickpeas in most form - Sundal / TIkki / Chole / Oven Roasted chickpea snack etc. So picking this dish for Morocco was a breeze, and boy did we love it!! Even mom who isn't too much into 'experimenting' had a spoonful of this and loved it.I made it almost like a thick broth, so for me it was a one pot meal - very hearty and filling.
You can also make it for weekends, and have it with just toasted breads / pita for a filling dinner. Am sure it would taste awesome !
With the winters / chilly days wrapping us, its so comforting to dig into a bowl of warm soups like these right ?
For 21 different types of vegan / vegetarian soups that you can make at home - click here
Homemade Vegetable stock is used to make this, but in case you can't make / find it, use plain hot water instead. But the taste would largely differ for sure if using a broth
Click the video below to know how to make Homemade Veg Stock / Broth using Veg scraps. Saves so much ????
The only thing to note is you can pretty much tone down and up the spice factor in this soup, and that the chickpeas must be cooked through - you dont need a mushy mass, but it needs to be cooked really
well to get a good consistency.
Other Soups you may like on this blog
Click the video below to know how to cook Chickpeas in bulk to make soups / stews / Hummus using chickpeas in a jiffy
So, go ahead and make this - am sure it would be a winner especially on cloudy or wintery days.
The original recipe called for both cooked brown lentils (whole) and chickpeas, but I used only the latter
Country : Morocco
Dish : Harira – Lentil and Chickpea soup
Spice level : Medium to high
Serving suggestions : Toasted bread or just as a broth
Prep time : 15 mins | Cook time: 20 mins | Serves : 4
Adapted from here
PIN FOR LATER
Ingredients to make Moroccan Harira Soup:
- Cooked chickpeas – 1 cup (if using canned, drain well and use)
- Cooked brown lentils – ¼ cup (I skipped this)*See notes
- Onion – 1 large – minced
- Diced tomatoes – 2 large
- Homemade Vegetable stock -4 cups (or use soup bullions with hot water)* See Notes
- Olive oil – 1 TBSP
- Garlic – 1 teaspoon – finely minced or about 3 pods, crushed.
- Ginger grated – 1 tsp
- Cayenne pepper / red spicy chilli powder – ½ tsp
- Ground jeera / cumin – ½ tsp
- Salt – to taste
- Sugar – 1 teaspoon (opt.)
- Lemon juice – 1 teaspoon (opt.)
- Garnish : diced fresh red chillies, coriander.
How to make Moroccan Harira
- In a large soup pot, heat oil. Saute onions, garlic and ginger for3-4 mins.
- Add the tomatoes and lightly sauté (we want them chunky).
- Now add salt, pepper, ground cumin, stock and bring to a simmer.
Puree one handful of the boiled chickpeas without additional water. Add this puree and the cooked chickpeas and lentils (if using) to the stock and simmer gently for 8-10 minutes. - Finish with lemon juice, coriander and sliced fresh red pepper.
- Serve hot with pita or any other bread !
Notes:
- If using Soup bullions, go easy on the salt as it already contains salt.
- If using brown lentils, soak them for 30 mins and parboil them, we don't want them too mushy.
- You can also use an INSTANT POT to make this, shall be updating that method soon!
Moroccan Harira | Lentil & Chickpea soup | Vegan and GF Proteinicious soup
Equipment
- Pots and Pans
- Knife
- Chopping Board
Ingredients
- 1 cup chickpeas cooked / Canned, if using canned, drain well and use
- ¼ cup brown lentils Cooked, I skipped this, See notes
- 1 Onion large, minced
- 2 tomatoes Large, diced
- 4 cups Vegetable Stock ( I used Homemade Vegetable stock see
- 1 tablespoon Olive oil
- 1 teaspoon Garlic minced
- 1 teaspoon Ginger grated
- ½ teaspoon Cayenne pepper
- 1 teaspoon Cumin powder
- 1 teaspoon Salt adjust salt if using readymade soup bullions
- 1 teaspoon Sugar optional
- 1 teaspoon Lemon juice opt. But recommended
- 1 teaspoon diced fresh red chillies
- 1 teaspoon coriander stem tender stalks, diced thin
Instructions
- In a large soup pot, heat oil. Saute onions, garlic and ginger for3-4 mins.
- Add the tomatoes and lightly sauté (we want them chunky).
- Now add salt, pepper, ground cumin, stock and bring to a simmer. Puree one handful of the boiled chickpeas without additional water. Add this puree and the cooked chickpeas and lentils (if using) to the stock and simmer gently for 8-10 minutes.
- Finish with lemon juice, coriander and sliced fresh red pepper.
- Serve hot with any rustic bread
Notes
- If using Soup bullions, go easy on the salt as it already contains salt.
- If using brown lentils, soak them for 30 mins and parboil them, we don't want them too mushy.
- You can also use an INSTANT POT to make this, shall be updating that method soon!
cookingwithsapana says
Very well made Harira, so comforting and filling..
Varada's Kitchen says
These stews are ideal for cold winter evenings. Lovely thick broth. Nice one
Suma Gandlur says
A hearty, filling soup. I had prepared this long back and recall enjoying it.
Priya Suresh says
That bowl of harira is quite enough for me to finish my dinner happily rite now.
Pavani says
Simple, flavorful and healthy soup.
Unknown says
wow such an flavorful and tempting harira , make my mouth water.. so so inviting one !! perfect for a cold weather !!
Srivalli says
Love this Harira..yet never came around to making it..
vaishali sabnani says
Wow the soup looks so good..anything with chick peas is going to taste awesome..lovely garnish and tempting soup.
Archana says
Wow what a delicious soup and your pics are awesome. Love it.
MySpicyKitchen says
Harira is filling bowl of soup. I too like chickpeas in any forma and I think I will like this soup.
Harini R says
A stunning bowl of goodness and flavor, Kalyani!
Chef Mireille says
what a delicious protein packed bowl of soup
Gayathri Kumar says
That looks like a filling bowl of soup....
Priya Srinivasan - I Camp in My Kitchen says
Comforting harira, with cold climate setting here slowly, this is all we need for a warm night dinner!!!
Padmajha says
Superb! Lovely soup and we are huge fans of Chickpeas too 🙂
jayashree says
This looks filling and tasty, I have never made this but something we will enjoy. I must make this sometime Harira sometime, Kalyani.
preethi'scuisine says
This flavorful soup is a hearty meal in itself. I am a sucker for soups. Perfect for the cold weather.
Mayuri Patel says
Moroccan Harira wow, looks so delish, filling and a soup that I wouldn't mind having often. Kalyani love the click too as it makes the soup more inviting.
Swati says
Harira soup looks so delicious and filling.. loaded with healthy ingredients and flavours I will love to give it a try soon for my family.