Moroccan lentil soup with chickpeas, also known as Harira, is a traditional and flavorful soup that is a staple in many Moroccan households. This hearty and nutritious soup is not only delicious and satisfying but also packed with an array of spices, vegetables, and legumes, making it a wholesome and comforting meal. The combination of lentils, chickpeas, and vegetables creates a rich and flavorful broth, while the spices give the soup a distinctive Moroccan flair. Whether you're looking for a warm and comforting meal on a chilly day or a healthy and satisfying lunch or dinner option, this Moroccan lentil soup with chickpeas is sure to hit the spot.
Here are our top 6 tried and tested recipes!
MOROCCAN LENTIL AND CHICKPEA SOUP
One of the best vegetable soups I've had in ages! Extremely easy to make and very cheap (leave out the saffron if you don't already have any)! This lemony, peppery soup is traditionally enjoyed at the end of a day of fasting during the Muslim holy month of Ramadan. This is a vegetarian version of the thick and aromatic soup. More like a stew. From the 2/2007 issue of Canadian House & Home.
Provided by Kumquat the Cats fr
Categories Lentil
Time 1h10m
Yield 6 serving(s)
Number Of Ingredients 19
Steps:
- In large heavy saucepan or dutch oven, melt butter over medium heat. Stir in onion and celery and cook, covered, for 7-10 minutes or until onion is tender, stirring occasionally.
- Add cinnamon, turmeric, salt, pepper, ginger, hot pepper sauce and saffron. Cook, stirring, for 2 minutes. Add tomatoes, lentils, chickpeas and broth. Bring to boil, reduce heat, and simmer, covered, for about 40 minutes or until lentils are tender.
- Stir in noodles and simmer, covered, about 7 minutes longer or until noddles are just tender. In bowl, whisk flour, and 1 cup water until smooth. Whisk flour mixture into soup and simmer, stirring often, for 2-4 minutes or until soup is thickened and no raw flour taste remains.
- Stir in half of the parsley and cilantro, and all of the lemon juice. Taste and adjust seasoning, adding up to 1/2 tsp more salt if needed. Garnish with remaining parsley and cilantro.
MOROCCAN LAMB, LENTIL, AND CHICKPEA SOUP
I made this for my make-ahead cooking group "The Make-Ahead Mamas'" holiday soup swap. The wonderful traditional Moroccan cinnamon-spice combination is lovely with the ground lamb and sweet potatoes, and the chopped apricots or cranberries add a surprising tart sweetness with every few bites. Whenever I make this recipe, I make a double (or triple!) batch and freeze a few portions.
Provided by BusySpoons
Categories Soups, Stews and Chili Recipes Soup Recipes
Time 3h
Yield 8
Number Of Ingredients 23
Steps:
- Mix ground lamb, cinnamon, cumin, salt, ginger, cloves, nutmeg, turmeric, and curry powder together in a bowl. Cover and put in the refrigerator for 2 hours to overnight.
- Melt butter in a soup pot over medium-high heat; stir in onion. Cook, stirring frequently, until the onion has softened and turned translucent, 5 to 10 minutes. Reduce heat to medium and add spiced lamb mixture. Cook and stir until browned and crumbly, 5 to 7 minutes.
- Add consomme, diced tomatoes, beef broth, chicken broth, and honey. Stir in carrots, sweet potatoes, garbanzo beans, lentils, apricots, cayenne pepper, and black pepper.
- Bring soup just to a boil over medium-high heat, then reduce heat to low, and simmer until lentils and vegetables are tender, 15 to 20 minutes.
Nutrition Facts : Calories 381.8 calories, Carbohydrate 48.6 g, Cholesterol 43 mg, Fat 10.3 g, Fiber 12.9 g, Protein 23.8 g, SaturatedFat 4.3 g, Sodium 1303.5 mg, Sugar 13.6 g
HARIRA (SPICED MOROCCAN VEGETABLE SOUP WITH CHICKPEAS, CILANTRO, AND LEMON)
A Muslim staple to break the daily fast of Ramadan, this soup has crossed over to the Moroccan Jewish tradition of breaking the fast of Yom Kippur.
Provided by Joan Nathan
Categories Rosh Hashanah/Yom Kippur Soup/Stew Dinner Kosher Vegetarian Chickpea Lentil Parsley Cilantro Carrot Tomato
Yield 8-10 servings
Number Of Ingredients 18
Steps:
- Heat the oil in a large skillet over medium heat and sauté the onion, celery, and carrots until the onion turns translucent and begin to brown, about 5 to 10 minutes. Add the turmeric, cumin, harissa or chile flakes, 1 teaspoon of salt, 1 cup each of the parsley and cilantro, tomatoes, and the stock or water and bring to a boil. If using the soaked chickpeas, drain them and add to the pot. Simmer uncovered for 25 minutes, then add the lentils, another teaspoon of salt and a teaspoon of pepper and continue simmering until the chickpeas and lentils are cooked, about 20 minutes more. If using canned chickpeas omit the first 25 minutes of simmering and add with the lentils.
- Whisk the flour, egg, and lemon juice into 2 cups (470 ml) of water. Stir into the soup. Simmer the soup about 5 minutes more and serve, sprinkled with the remaining cilantro and parsley. And don't forget to have some extra harissa in a plate on the side.
MOROCCAN SPICED CHICKPEA AND LENTIL SOUP
Ginger, turmeric, cinnamon and saffron infuse each spoonful of this savory soup - a hearty combination of lentils, chickpeas, fennel, onions and tomatoes. Great with warm whole wheat pita and a simple salad on the side.
Time 1h
Yield Serves 8
Number Of Ingredients 28
Steps:
- For the charmoula, mix 4 tablespoons of the oil, cumin, garlic, jalapeño and lemon juice in a food processor to make a purée.
- Pick cilantro leaves from their stems and add to food processor along with zest and salt and pepper.
- Pulse mixture a couple of times, scraping it down from the side of the bowl in between pulses.
- Add the remaining 1 tablespoon oil if needed. The mixture should resemble a rustic pesto.
- Place in tightly closed container and refrigerate for up to two days.
- For the soup, heat oil in a 4-quart pot with over medium heat.
- Add fennel and gently cooking for a couple of minutes while the fennel releases its natural juices.
- Add red and white onions and cook until soft and translucent, stirring mixture from time to time, about 12 minutes.
- Add tomatoes with their liquid and increase heat to high until the mixture comes to a simmer.
- Add the ginger, turmeric, cinnamon, garlic and saffron, if using, and let them infuse the mixture with their flavors for a few more minutes.
- Add broth, lentils, cilantro and parsley sprigs, and bay leaves and bring to a boil, then reduce heat to a simmer.
- Add sugar and salt and pepper, stirring the mixture a couple of times.
- Cover pot and let simmer for about 25 minutes or until the lentils are tender.
- Add garbanzo beans and cook, uncovered, for another 5 to 7 minutes until heated through.
- Mix well and season again with salt and pepper. Remove and discard bay leaves, cilantro and parsley.
- Serve soup hot, with 1 tablespoon of the reserved charmoula on top, if desired.
- For a thicker soup, remove about 1 cup of the cooked lentils and garbanzo beans from the soup and process them in blender, adding some extra liquid if needed. Add the blended mixture back to the soup.
- For a thinner soup, add extra vegetable broth.
Nutrition Facts : Calories 340 calories, Fat 15 grams, SaturatedFat 2 grams, Cholesterol 0 milligrams, Sodium 730 milligrams, Carbohydrate 42 grams, Protein 10 grams
MOROCCAN-STYLE LENTIL AND CHICKPEA SOUP
Make and share this Moroccan-Style Lentil and Chickpea Soup recipe from Food.com.
Provided by lazyme
Categories Lentil
Time 8h15m
Yield 6 serving(s)
Number Of Ingredients 16
Steps:
- Heat the oil in a large skillet over medium heat.
- Add the onion, carrot, and garlic, cover, and cook until slightly softened, about 5 minutes.
- Add the ginger, turmeric, cinnamon, cumin, and cardamom, stirring to coat the vegetables.
- Transfer the onion mixture to a 4- to 6-quart slow cooker, add the lentils, tomatoes, chickpeas, and stock, cover, and cook on Low for 8 hours.
- About 10 minutes before serving, add the lemon juice and harissa and season with salt and pepper.
- A small bowl of harissa may be placed I on the table for those who wish to add more.
Nutrition Facts : Calories 175.6, Fat 3.3, SaturatedFat 0.5, Sodium 190.9, Carbohydrate 29.5, Fiber 9.1, Sugar 3.4, Protein 8.1
MOROCCAN LENTIL SOUP WITH VEGGIES
My family and I have been trying to eat healthy, so I started adding veggies to all my soups. This recipe is easy to make, fun, and delicious. You can modify it in many ways; add your own favorite cooking oil, as well as your own greens. Serve with toasted rosemary bread. Yum!
Provided by Sassy Moroccan
Categories Soups, Stews and Chili Recipes Soup Recipes Beans and Peas Lentil Soup Recipes
Time 1h15m
Yield 7
Number Of Ingredients 16
Steps:
- Heat 1/4 cup olive oil in a large pot over medium heat. Cook and stir carrots, onion, salt, parsley, black pepper, ginger, tarragon, and cumin in the hot oil until the onion is translucent, 5 to 7 minutes.
- Stir lentils and tomatoes into the carrot mixture. Pour vegetable broth over the vegetables, stir, and bring to a boil. Reduce heat to low, place a cover on the pot, and simmer until the lentils are tender, 45 to 50 minutes.
- Stir spinach and zucchini into the broth mixture; simmer until the zucchini is tender, about 7 minutes more. Remove pot from heat and season soup with salt. Drizzle 1 teaspoon olive oil over the soup before serving.
Nutrition Facts : Calories 390 calories, Carbohydrate 56.1 g, Fat 10.2 g, Fiber 24.4 g, Protein 20.7 g, SaturatedFat 1.3 g, Sodium 1190.9 mg, Sugar 8.6 g
Tips:
- Use flavorful vegetables. Onion, carrot, celery, and garlic are all classic soup vegetables that add a lot of flavor. Don't be afraid to use other vegetables that you like, such as zucchini, bell peppers, or kale.
- Add spices and herbs. Moroccan spices like cumin, coriander, and paprika are a must in this soup. You can also add fresh herbs like cilantro or parsley.
- Don't overcook the lentils. Lentils should be cooked until they are tender but still hold their shape. Overcooked lentils will become mushy and lose their flavor.
- Serve with a variety of toppings. This soup is delicious on its own, but it's even better with a variety of toppings. Try adding a dollop of yogurt, a squeeze of lemon juice, or a sprinkle of chopped cilantro.
Conclusion:
Moroccan lentil soup with chickpeas is a delicious and healthy soup that is perfect for a quick and easy meal. It's packed with flavor and nutrients, and it's sure to be a hit with your family and friends. So next time you're looking for a warm and comforting soup, give this Moroccan lentil soup a try. You won't be disappointed!
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